Lower Body Explosive & Tendon Support

Safety Bar Front Squats involve placing a specialized barbell with padding (safety squat bar) across the front of the shoulders, with handles in front for grip. Stand with feet shoulder-width apart, keep your chest up, core engaged, and descend by hinging at the hips and bending the knees, ensuring the knees track over the toes. Keep your back straight and elbows high throughout the movement. Lower until your thighs are parallel to the ground or slightly below, then drive through your heels to return to the starting position. Proper form emphasizes maintaining an upright torso, avoiding forward lean, and controlling the descent and ascent phases. This exercise primarily targets the quadriceps, with secondary activation of the glutes, core, and upper back for stability.

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

Jump Lunges, also known as Plyometric Lunges, involve starting in a lunge position with one foot forward and the other back, then explosively jumping into the air and switching leg positions mid-air, landing softly into a lunge with the opposite foot forward. Maintain an upright torso, engage your core, and ensure your knees are aligned over your ankles during landing. The movement emphasizes explosive power and endurance in the legs and glutes while also engaging the core for stability.

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

Swing a kettlebell between your legs and then up to shoulder height, hinging at the hips.

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.

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

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.