Lower Body Explosive & Tendon Support

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.

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.

Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.

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

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.

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

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.

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