Lower Body Power & Tendon Resilience

Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

Stand with feet shoulder-width apart, toes slightly pointed outward. Keep your chest up and core engaged. Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Explode upward through your heels, extending your hips and knees, and jump explosively into the air. Land softly with knees slightly bent to absorb the impact, then immediately lower back into the squat position to repeat. Maintain proper form throughout: avoid letting your knees cave inward or your chest collapse forward. Use dumbbells if desired, holding them at your sides for added resistance, but ensure proper control and technique are maintained.

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

Lunges are a lower body exercise that involves stepping forward with one leg and lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground. Push through the heel of your front foot to return to the starting position. Repeat on the other leg.

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.

Sit on the floor with your knees bent and feet flat or slightly elevated for increased difficulty. Lean back slightly to engage your core, maintaining a straight back. Hold a weight (such as a dumbbell, plate, or kettlebell) with both hands, and twist your torso to one side, touching the weight to the floor beside your hip. Then, twist to the opposite side, touching the weight down on that side. Keep your core engaged throughout the movement, and avoid using momentum by controlling the twists. This exercise targets the oblique muscles and overall core stability.

Hold body in straight line supported on one forearm and side of foot.