Lower Power and Tendon Strength

The Back Squat with a Safety Squat Bar involves placing the specialized barbell with padding across the upper back and shoulders. Stand with feet shoulder-width apart, toes slightly pointed outward. Keep your chest up, core engaged, and maintain a neutral spine. Initiate the movement by hinging at the hips and bending the knees to lower your hips downward and backward, as if sitting into a chair. 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 proper form throughout. The Safety Squat Bar's design reduces stress on the shoulders and allows for a more upright torso, making it suitable for individuals with shoulder or wrist limitations. It primarily targets the quadriceps, glutes, hamstrings, and core muscles, with emphasis on maintaining stability and proper alignment during the movement.

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

Begin by standing upright with feet hip-width apart, holding a dumbbell in each hand at your sides. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground. Keep your torso upright and core engaged throughout the movement. Push through the heel of your front foot to stand back up and step forward with your left foot into the next lunge. Continue alternating legs, maintaining proper form and control. Keep your steps steady, avoid letting your knees cave inward, and ensure your movements are smooth and controlled.

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

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.

Use a specialized machine to work the posterior chain by raising your legs from a prone position.

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

Start in a forearm plank position with your elbows directly under your shoulders, body in a straight line from head to heels. Engage your core and glutes to maintain stability. While keeping your torso steady, lift one leg off the ground, keeping it straight and in line with your body. Hold the leg lift for a moment, then lower it back down slowly. Alternate legs with each repetition. Keep your hips level and avoid sagging or piking to ensure proper form and maximize core engagement.