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The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ...The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support comes from your legs. Slowly lower your body down by bending at your knees and allowing the ball to travel up your back. Only go as far as 90 degrees at the knee as any further could put too much pressure on your knee joints. Once you are in the seated position push yourself back up allowing the ball to travel back down to the base of your spine. Keep your chest out and head high at all times through this exercise as it will help to keep your back straight (neutral). Exercise description by Hugo Saner. (less)
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Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn...Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle. Exercise image and description by Bodybuilding.com (less)
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Stand with good posture and feet together holding a medicine ball. Take a step forward with one foot about 3-4 feet with your arms extended out. Keeping your posture slowly lower your back knee to abo...Stand with good posture and feet together holding a medicine ball. Take a step forward with one foot about 3-4 feet with your arms extended out. Keeping your posture slowly lower your back knee to about 2 inches to the ground. As you lower tighten your abdominal wall and rotate your torso to the side of the front leg. Then in one motion push off of your heel and straighten your torso to return to the starting position. Exercise description and photo by Michael Diebler. (less)
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Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with y...Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with your hips in a neutral position. Don't arch your lower back. To begin the exercise, start by moving your hips back like you were going to sit in a chair. Then, bend your knees letting them follow the exact angle of your toes. Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you. Exhale and return to the starting position. Remember to maintain good posture with your chest up. Also, keep your feet flat on the ground throughout the movement. You can also do this with a barbell on your back. Exercise description by Bodybuilding.com (less)
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Take one step forward with one leg. Hold a dumbbell with the opposite arm and raise it up to your shoulder. Lower your back knee to the ground until about 1-2 inches from the ground. Then in one motio...Take one step forward with one leg. Hold a dumbbell with the opposite arm and raise it up to your shoulder. Lower your back knee to the ground until about 1-2 inches from the ground. Then in one motion, press through your feet back to a split stance and press your arm with the dumbbell straight up towards the ceiling. This up motion should be fast and explosive, then immediately slowly lower yourself down and repeat. Exercise description and photo by Michael Diebler. (less)
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Stand holding a plate in front of you. Weight will depend on your strength level. Squat down keeping your weight on your heels and knees above your toes but not past them. Make sure to keep a straight...Stand holding a plate in front of you. Weight will depend on your strength level. Squat down keeping your weight on your heels and knees above your toes but not past them. Make sure to keep a straight back as you lower down and lean forward. Stand back up and simultaneously pressing the plate up over your head and rotate to one side by tightening your stomach and turning your shoulders. Lower your arms and go back into the squat position. Stand back up and press and rotate to the other side. Exercise description and photo by Michael Diebler. (less)
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Lay on the ground with both feet on top of a stability ball with your legs straight. Place your hands, palms down, on the floor for balance. Press your heels into the ball to raise your hips off of th...Lay on the ground with both feet on top of a stability ball with your legs straight. Place your hands, palms down, on the floor for balance. Press your heels into the ball to raise your hips off of the ground. Keeping your hips high roll the ball towards your hips. Slowly lower your feet back to the starting position. Keep your hips up and repeat. Exercise description and photo by Michael Diebler. (less)
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On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs wi...On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg. Exercise image and description by Bodybuilding.com (less)
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Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.comFollow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com (less)
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