Lower Body Explosive Power & Tendon Support

The Power Clean is a full-body exercise that involves lifting a barbell from the floor to the shoulders in one explosive movement. Start with your feet shoulder-width apart, with the barbell over your mid-foot. Bend at the hips and knees to grip the bar with an overhand grip, hands just outside your knees. Keep your back straight and chest up. Initiate the lift by extending your hips and knees, pulling the barbell upward. As the bar reaches your thighs, explosively extend your hips and shrug your shoulders, pulling yourself under the bar. Catch the barbell on your shoulders in a front squat position, with your elbows high. Stand up to complete the lift.

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 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.

Stand upright with feet hip-width apart. Step backward with one leg, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and core engaged. The front knee should be aligned over the ankle, and the back knee should hover just above the ground. Push through the heel of the front foot to return to the starting position. Repeat on the other leg. Maintain proper posture throughout, avoiding leaning forward or arching the back.

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.

Hold a plank position on your forearms to engage the core muscles.

This routine is a series of exercises designed to improve joint mobility, enhance tendon health, and prevent injuries. It typically includes dynamic stretches, controlled movements, and low-impact mobility drills such as shoulder circles, hip openers, wrist stretches, ankle mobility exercises, and light resistance movements. Perform each movement with controlled, smooth motions, focusing on proper form and full range of motion. The routine is often used as a warm-up or active recovery to promote flexibility, circulation, and tendon resilience.