Lower Body Speed and Tendon Strength

Jump Lunges, also known as Plyometric Lunges, involve starting in a lunge position with one foot forward and the other back, then explosively jumping into the air and switching leg positions mid-air, landing softly into a lunge with the opposite foot forward. Maintain an upright torso, engage your core, and ensure your knees are aligned over your ankles during landing. The movement emphasizes explosive power and endurance in the legs and glutes while also engaging the core for stability.

Stand facing a sturdy plyometric box or platform with feet shoulder-width apart. Bend your knees and hips to lower into a quarter squat, then explosively extend your hips, knees, and ankles to jump onto the box, aiming to land softly with knees slightly bent. Keep your core engaged and chest up throughout the movement. Step down carefully one foot at a time to return to the starting position. Focus on explosive power and proper landing mechanics to reduce impact stress.

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

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

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.

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.

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

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