Lower Body Explosive & Tendon Focus

The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.

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.

Sit on the ground with your upper back resting against a bench or elevated surface, knees bent at approximately 90 degrees, and feet flat on the floor. Place a weight (such as a barbell or dumbbell) across your hips for added resistance if desired. Drive through your heels to lift your hips upward, squeezing your glutes at the top of the movement until your body forms a straight line from shoulders to knees. Lower your hips back down in a controlled manner, maintaining tension in the glutes throughout. Keep your core engaged and avoid overextending your lower back during the movement.

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.

Lateral band walks are performed by placing a resistance band around the legs, just above the knees or around the ankles. To perform the exercise, stand with your feet shoulder-width apart and slightly bend your knees. Engage your core and maintain an upright posture. Step sideways to the right with your right foot, followed by your left foot, keeping tension in the band throughout the movement. Continue stepping to the right for a set number of steps, then return to the starting position by stepping to the left. Ensure that your knees do not cave inward and that you maintain resistance in the band during the entire movement.

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