Lower Body Power & 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.

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.

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

Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.

Stand upright with feet shoulder-width apart. Attach a resistance band around your ankles or use a hip abduction machine. Keep your core engaged and maintain an upright posture. Slowly lift one leg out to the side, keeping it straight and avoiding leaning to the opposite side. Pause briefly at the top of the movement, then slowly lower the leg back to the starting position. Focus on controlled movement and muscle engagement throughout. This exercise primarily targets the gluteus medius and minimus muscles, helping to strengthen the outer hip and improve stability.

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 Health Drills encompass a variety of exercises aimed at improving joint range of motion, enhancing tendon resilience, and promoting overall joint and soft tissue health. These drills typically include dynamic stretching, controlled articular rotations, and tendon loading exercises such as isometric holds or low-load eccentric movements. Proper form involves moving joints through their full range of motion with controlled, smooth movements, avoiding pain or discomfort. These drills are often performed as warm-up routines or active recovery to prepare the body for more intense training, reduce injury risk, and support long-term joint health.