Lower Body Power & Tendon Support

Stand with feet shoulder-width apart, positioning the barbell across the front of your shoulders, resting on your clavicles and fingertips supporting the bar. Keep your chest up, core engaged, and elbows high to maintain the bar's position. Initiate the movement by hinging at the hips and bending the knees, lowering your hips down and back as if sitting into a chair. Keep your knees tracking over your toes and your torso upright throughout the descent. Pause briefly at the bottom, then drive through your heels to return to the starting position, maintaining a strong core and upright posture. Maintain proper form by avoiding letting your knees cave inward or your chest collapse forward.

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

Stand facing a sturdy plyometric box or platform with feet shoulder-width apart. Bend your knees and hips to lower into a quarter squat, then explosively extend your hips, knees, and ankles to jump onto the box, aiming to land softly with knees slightly bent. Keep your core engaged and chest up throughout the movement. Step down carefully one foot at a time to return to the starting position. Focus on explosive power and proper landing mechanics to reduce impact stress.

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

Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

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.