Lower Body Strength & Tendon Resilience

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

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.

Begin by positioning yourself on a glute-ham developer (GHD) machine with your thighs supported and your feet secured. Keep your body in a straight line from head to knees. Engage your core and glutes, then slowly lower your torso downward by flexing at the knees, controlling the descent. Once you reach the lowest comfortable point, use your hamstrings and glutes to raise your torso back to the starting position, maintaining a controlled movement throughout. Keep your hips extended and avoid sagging or arching your back. Focus on squeezing your hamstrings and glutes during the ascent for maximum activation.

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

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.

Mobility & Tendon Support Drills are a series of exercises designed to improve joint mobility, enhance tendon health, and prevent injuries. These drills typically involve controlled, low-impact movements that promote flexibility and strengthen tendons around key joints such as shoulders, hips, knees, and ankles. Examples include shoulder circles, hip circles, ankle rolls, wrist stretches, and dynamic stretches like leg swings and arm swings. Proper form involves moving through the full range of motion with controlled tempo, avoiding pain or discomfort. These drills are often performed as part of warm-up or cool-down routines to prepare the body for more intense activity or aid recovery.