Lower Body Explosive & Tendon Resilience

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.

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. 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.

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

To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

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.

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