Lower Body Explosive Power and Tendon Resilience

Hold the barbell at shoulder level in front of your body and squat to engage the quadriceps.

Swing a kettlebell between your legs and then up to shoulder height, hinging at the hips.

Stand upright with the balls of your feet positioned on the edge of a plyo box or elevated surface, heels hanging off. Keep your core engaged and maintain a slight bend in your knees. Push through the balls of your feet to raise your heels as high as possible, squeezing the calf muscles at the top. Slowly lower your heels below the level of the box to stretch the calves, then repeat. Use a controlled motion to maximize muscle engagement and avoid bouncing. This exercise primarily targets the gastrocnemius and soleus muscles in the calves.

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

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.

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

Stand upright with feet shoulder-width apart. Place your hands behind your head or across your chest. Engage your core muscles and bend forward at the waist, curling your torso downward while keeping your back straight. Focus on contracting your abdominal muscles as you crunch forward. Return to the starting position by extending your torso back to upright. Maintain controlled movement throughout, avoiding using momentum. Keep your neck relaxed and avoid pulling on your neck with your hands.

Perform a back extension to strengthen the lower back and glutes.