Lower - Speed & Tendon Strength

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.

Safety Bar Squats are performed using a specialized squat bar with padded handles that rest across the shoulders, allowing for a more upright torso position and reducing strain on the lower back. To perform, position the safety bar on your upper back, grip the handles firmly, and stand with feet shoulder-width apart. Keep your chest up, engage your core, and initiate the movement by hinging at the hips and bending the knees to lower into a squat, ensuring your knees track over your toes. Descend until your thighs are parallel to the ground or slightly below, then drive through your heels to return to the starting position. Maintain proper form throughout, avoiding excessive forward lean or knee collapse.

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

Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.

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.

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