Lower Body Explosive Power & Tendon Support

The Power Clean is a full-body exercise that involves lifting a barbell from the floor to the shoulders in one explosive movement. Start with your feet shoulder-width apart, with the barbell over your mid-foot. Bend at the hips and knees to grip the bar with an overhand grip, hands just outside your knees. Keep your back straight and chest up. Initiate the lift by extending your hips and knees, pulling the barbell upward. As the bar reaches your thighs, explosively extend your hips and shrug your shoulders, pulling yourself under the bar. Catch the barbell on your shoulders in a front squat position, with your elbows high. Stand up to complete the lift.

The Front Squat with a Safety Squat Bar involves positioning the barbell with a padded, angled barbell designed for safety and comfort across the front of the shoulders. Stand with feet shoulder-width apart, grip the handles or cross your arms over the bar, and keep your elbows high. Engage your core, keep your chest up, and initiate the movement by hinging at the hips and bending the knees to lower into a squat. Descend until your thighs are parallel to the ground or slightly below, ensuring knees track over toes. Push through your heels to return to the starting position, maintaining an upright torso throughout. Proper form emphasizes a neutral spine, active core, and controlled movement to target the quadriceps, glutes, and core muscles.

Box Jumps are a plyometric exercise where you start in a standing position facing a sturdy box or platform. From a slight squat, explosively jump upward, propelling your body onto the box with both feet landing softly and knees slightly bent to absorb the impact. Step down carefully and repeat. Proper form involves keeping your chest up, core engaged, and landing softly to reduce joint stress. This exercise primarily targets the lower body, especially the glutes, quadriceps, hamstrings, and calves, while also engaging the core for stability.

To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.

To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.