Workout 1
-Knee Tuck Jumps-
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-Barbell Front Squats-
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-Monster Walks-
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-Groiners-
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-Standing Dumbbell Calf Raises-
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-Knee Tuck Jumps-
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- Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
- Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
- Jump straight up and lift your knees up.
- Extend your legs and land softly with slightly bent knees.
-Barbell Front Squats-
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- To begin, first set the bar on a squat rack that best matches your height.
- Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar in front of you.
- Lift the bar off the rack by pushing up with your legs and straightening your torso.
- Step away from the rack and position your legs using a shoulder width stance with the toes straight or slightly pointed out. Keep your head up and maintain a straight back. This will be your starting position.
- Squat down by bending at the hips to just above or below parallel (knees bent just above or below 90-degrees) as you keep your body upright. Inhale as you perform this portion of the movement.
- Raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
-Monster Walks-
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- Place a resistance band around both ankles and/or knees. There should be enough tension that they are tight when your feet are shoulder width apart.
- Bend your knees to squat down and keep your body upright. Shuffle three steps to the right.
- Stand back up and do another squat before shuffling three steps to the left.
- Push up to starting position. That’s one rep.
-Groiners-
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- Begin in a pushup position on the floor. This will be your starting position.
- Jump forward landing with your feet wider than your hands.
- Return to the starting position and immediately repeat the movement.
-Standing Dumbbell Calf Raises-
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- Stand with your torso upright holding a dumbbell in each hand by your sides. Place the balls of the feet on a sturdy and stable surface (board, step, etc.) while your heels extend off and touch the floor. This will be your starting position.
- Raise the heels off the floor as you exhale by pushing through your balls of the feet and contracting the calves. Hold the top contraction for a second.
- As you inhale, slowly lower the heels.
Workout 2
-Swiss Ball Hip Raise and Leg Curl-
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-Standing Leg Curls-
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-Stiff Legged Barbell Deadlifts-
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Variations: The exercise can be performed with dumbbells or bodyweight as described above.
-Lying Bent Leg Groin Adductors-
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-Barbell Seated Calf Raises-
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Variations: You can use the seated calf raise machine in order to perform this exercise or hold a dumbbell on each thigh.
-Swiss Ball Hip Raise and Leg Curl-
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- Lie with your back on the floor with your heels on a Swiss Ball. Your arms should be out at your sides comfortably, shoulder blades away from ears and pushing into the floor.
- Squeeze your glutes and hamstrings as you push your hips up so that your body forms a straight line from your shoulders to your toes.
- Pull your heels toward you by bending the knees and roll the ball as close as possible to your butt while keeping your hips up.
- Squeeze your muscles before reversing the motion by rolling the ball back until your body is in a straight line.
- Lower your hips back to the floor to return to start.
-Standing Leg Curls-
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- Adjust the machine to fit your height with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg pressing against the machine pad. Grab the side handles of the machine. This will be your starting position.
- As you exhale, bend at the knee and curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
- As you inhale, bring the leg back to the initial position. Repeat for the recommended amount of repetitions.
- Perform the same exercise now for the left leg.
-Stiff Legged Barbell Deadlifts-
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- Grasp a bar using an overhand grip (palms facing down).
- Stand with your body upright and a shoulder-width stance. The knees should be slightly bent, depending on how tight your hamstrings are. This is your starting position.
- Keeping the knees stationary, lower the barbell by bending at the hips while keeping your back straight while reaching to touch the floor. Inhale as you perform this movement.
- Extending your hips until you are back at the starting position. Exhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Variations: The exercise can be performed with dumbbells or bodyweight as described above.
-Lying Bent Leg Groin Adductors-
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- Lie on your back with your knees bent and the soles of the feet pressed together. Squeeze a swiss ball with your knees. This will be your starting position.
- Squeeze your knees together, attempting to change the shape of the ball.
- After 5 seconds, relax your muscles. That’s one rep.
-Barbell Seated Calf Raises-
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- Place a block about 12 inches in front of a flat bench.
- Sit on the bench and place the ball of your feet on the block.
- With a barbell over your upper thighs about 3 inches above your knees,
Variations: You can use the seated calf raise machine in order to perform this exercise or hold a dumbbell on each thigh.
Workout 3
-Double Leg Butt Kicks-
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-Jefferson Squats-
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-Dumbbell Step Ups-
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-Swiss Ball Leg Curls-
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-Single Leg Hops-
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-Double Leg Butt Kicks-
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- Begin standing with your knees slightly bent.
- Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump as you tuck your heels by flexing the knees, attempting to touch the heels to the butt.
- Finish the motion by landing smoothly with the knees slightly bent.
-Jefferson Squats-
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- Place a barbell on the floor with feet shoulder width apart and toes pointed out at 45-degrees. Stand on each side of the bar in the center.
- Bend at the knees with the body upright to grasp bar on both sides evenly and stand straight up with the weight. This is your starting position.
- Squat down with your body upright by bending at the knees until your upper thighs are parallel with the floor. Remember to avoid having the knees go past your toes. Inhale during this portion of the movement.
- Push through the feet evenly to straighten back to starting position.
-Dumbbell Step Ups-
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- Stand straight with feet shoulder width apart while holding a dumbbell in each hand with a neutral grip.
- Place your right foot on the elevated platform and step up on the platform by extending the hip and the knee of your right leg. Exhale as you push through your heel to lift the body up and place your left foot next to your right foot.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by taking the right foot off the platform.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
-Swiss Ball Leg Curls-
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- Begin on the floor lying on your back with your feet on top of the ball.
- Position the ball so that when your legs are extended your ankles are on top of the ball.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. This will be your starting position.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.
-Single Leg Hops-
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- With a relaxed standing position, balance on one leg as you raise the knee of your opposite leg. This will be your starting position.
- Hop forward, jumping and landing with the same leg.
- Hop backward, jumping and landing with the same leg. That’s one rep.
- Repeat on opposite leg.
Workout 4
-Star Powers-
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-Goblet Squats-
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-Split Squats-
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-Reverse Hyperextensions-
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-Donkey Calf Raises-
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-Star Powers-
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- Begin with your feet a few inches apart and your arms in a relaxed, position by your waist.
- With your right foot, quickly step behind the left foot.
- Immediately bend at the right hip and drive the right knee up as you exhale and push through your left leg.
- Repeat on the left side.
-Goblet Squats-
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- From a standing position cradle the head of a dumbbell close to your chest with both hands. Look forward with your shoulders back, spine straight, and your feet about hip width apart with toes pointed out. This will be your starting position.
- Descend into a squat with knees in line with toes and keep your weight on your heels.
- Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position.
-Split Squats-
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- Hold a dumbbell in each hand, letting them hang at the sides.
- Position yourself with the rear foot elevated and front foot forward in a lunge position. This will be your starting position.
- Flex the front knee to lower your body down. Maintain an upright posture throughout the movement. Keep the front knee in line with the ankle as you perform the exercise.
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
-Reverse Hyperextensions-
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- Lay facedown on a bench with your torso on the bench and feet on the ground.
- Hold onto the bench as you extend the hips back with straight legs and squeeze the butt.
- Return by again flexing the hip.
- Repeat for the desired number of repetitions.
-Donkey Calf Raises-
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- You can do this exercise either with a donkey calf raise machine or your body weight. With legs straight, bend your body forward at the waist and grab a sturdy surface to hold onto. This will be your starting position.
- Raise your heels as you breathe out by pushing through the balls of your feet. Your tailbone should be in line with your heels.
- Lower the heels slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Workout 5
-Sumo Deadlifts-
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-Split Barbell Good Mornings-
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-Star Jumps-
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-Sissy Squats-
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-Single Leg Standing Dumbbell Calf Raises-
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-Sumo Deadlifts-
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- Stand with your feet about wider than hip width apart and your toes pointed out. Keep your knees in line with your toes and your core engaged.
- Bend at the knees to grasp the center of the bar with your hands 12 inches apart and palms facing you.
- Keep your torso upright and drive through your heels to stand up with the barbell as you exhale. Squeeze your glutes.
- Inhale as you slowly lower the barbell back to starting position with the body upright. That’s one rep.
-Split Barbell Good Mornings-
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- Position the barbell across your upper back, holding with an overhand grip.
- Stand about one foot in front of a 6-inch step and place your left heel on it.
- Inhale and keep your lower back arched and spine straight as you bend forward at the hips as far as parallel to the ground.
- Pause briefly as you exhale and raise your torso back to the starting position.
-Star Jumps-
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- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
- As you land softly, bring your limbs back in to starting position.
-Sissy Squats-
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- Stand upright with feet shoulder width apart and heels raised with hands straight out at chest height. You can grab a stable surface for balance if needed such as a wall or countertop.
- Bend at the knees and slowly lower your butt towards your heels as you inhale.
- Exhale as you use your thigh muscles to bring your torso back up to the starting position by pushing through your toes, heels still raised.
-Single Leg Standing Dumbbell Calf Raises-
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- Grab a dumbbell in your right hand as you stand on a step, block, or 25-pound weight plate.
- Put your left hand on something stable for balance such as a wall or weight stack.
- Cross your left foot behind your right ankle as you balance yourself on the ball of your right foot with your right heel on the floor or hanging off a step.
- Lift your right heel as high as you can as you push though the ball of your right foot.
- Pause at the top to squeeze your calf muscles and then lower to starting position.
- Complete the prescribed number of reps before switching sides, dumbbell now in left hand.
Workout 6
-Barbell Squats-
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-Smith Machine Stiff Legged Deadlifts-
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-Single-Leg Sliding Leg Curls-
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-Leg Extensions-
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-Dumbbell Seated One-Leg Calf Raises-
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-Barbell Squats-
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- To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar, holding it across the back of your shoulders. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
- Inhale and slowly lower the bar by bending the knees to and hips as you maintain an upright posture. Squat down as low as you can while keeping the heels on the floor and your spine straight.
- Exhale and by pushing the floor with the heels as you straighten the legs back to starting position.
- Repeat for the recommended amount of repetitions.
-Smith Machine Stiff Legged Deadlifts-
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- To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, stand with your torso straight and legs shoulder width apart. The legs should be straight with the knees slightly bent. Grasp the bar with palms facing body. Lift the bar by shrugging your shoulders and unhooking the bar. This is your starting position.
- Keeping the legs stationary, exhale as you lower the barbell by bending at the waist while keeping your back straight until you feel a stretch on the hamstrings.
- Inhale as you extend your hips and waist and squeeze your hamstrings butt back to starting position.
- Repeat for the recommended amount of repetitions.
-Single-Leg Sliding Leg Curls-
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- Lie face-up on the floor and place your right heel on a Valslide or towel, knees bent and heels near your butt.
- Brace your core and squeeze your glutes as you raise your hips off the floor.
- Raise your left leg in the air so that it’s in line with your right thigh, and hold it there as you slide your right heel out until your right leg is straight. Reverse the movement back to start.
-Leg Extensions-
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- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad just above the ankles with feet pointed forward and the hands holding the sidebars. Make sure that your legs form a 90-degree angle at the knees. This will be your starting position.
- Using your quadriceps, extend your legs straighten but not lock the knees as you exhale.
- Inhale and slowly lower the weight back to start
- Repeat for the recommended amount of times.
-Dumbbell Seated One-Leg Calf Raises-
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- Place a block on the floor about 12 inches from a flat bench.
- Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
- Now place the ball of your left foot on the block. This will be your starting position.
- Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
- Slowly return to the starting position, stretching as far down as possible.
- Repeat for your prescribed number of repetitions and then repeat with the right leg.
Workout 7
-Romanian Barbell Deadlifts-
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-Single-Leg Box Squats-
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-Glute Ham Raises-
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-Standing Long Jumps-
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-Smith Machine Standing Calf Raises-
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-Romanian Barbell Deadlifts-
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- Grab your barbell with a pronated (palms facing down) about shoulder width apart
- Bend at the knees and drop your hips back with your chest upright. This will be your starting position.
- Keeping your back and arms completely straight and use your hips to lift the bar as you exhale to stand.
- Lower the bar by pushing the hips back with a bend at the knees, unlike when squatting.
- Repeat for the recommended amount of repetitions.
-Single-Leg Box Squats-
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- Stand erect on one foot with a stable box positioned just behind you. Your free foot should be bent and raised a few inches off the floor.
- Hold your hands out in front of you, using them for balance as necessary. This will be your starting position.
- Keeping your hips as square as possible, descend into a deep knee bend and momentarily sit on the box.
- Stand back up by extending at the hip and knee and repeat for reps before switching to the opposite side.
-Glute Ham Raises-
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- Using the leg pad of a lat pull down machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, facing away from the machine with the body upright. This will be your starting position.
- Slowly lower yourself until your knees are almost completely straight.
- Immediately raise yourself back up to the starting position by squeezing your hamstrings and butt. If you are unable to complete a rep, use a band, a partner, or push off of a box for assistance.
-Standing Long Jumps-
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- Begin standing with feet shoulder width apart.
- Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
- Repeat.
-Smith Machine Standing Calf Raises-
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- Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
- Take the bar with both hands facing forward. Rotate the bar to unhook it. This will be your starting position.
- Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
- Inhale as you return slowly to the starting position while lowering your heels.
- Repeat for the recommended amount of repetitions.
Workout 8
-Cable Hip Abductions-
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-Overhead Squats-
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facing you. Once you are positioned, lift the barbell up until you can rest
it on your chest.
-Walking Lunges-
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-Side-to-Side Box Shuffles-
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-Single Leg Donkey Calf Raises-
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-Cable Hip Abductions-
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- Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
- Attach the ankle cuff to the cable and also to the ankle of the leg that is away from the pulley.
- Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
- Stand on the foot that does not have the ankle cuff (the close foot) and allow the leg with the cuff to be pulled away from the low pulley. This will be your starting position.
- Now perform the movement by moving the leg with the ankle cuff away from the pulley with keeping your spine straight. Breathe out during this portion of the movement.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
-Overhead Squats-
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facing you. Once you are positioned, lift the barbell up until you can rest
it on your chest.
- Press the barbell overhead with a straight back and retract your shoulder blades. This is your starting position.
- Bend your knees until your thighs are parallel to the ground while inhaling and keeping your arms straight up overhead at all times.
- Exhale as you push through your hands and heels to bring the weight back up to the starting position.
- Repeat for the recommended amount of repetitions.
-Walking Lunges-
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- Begin standing with your feet shoulder-width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should in line with the front ankle.
- Drive through the heel of your front foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg. That’s one rep.
-Side-to-Side Box Shuffles-
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- Stand to one side of the box with your left foot resting on the middle of it.
- To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
- Shuffle back to start to complete one rep.
-Single Leg Donkey Calf Raises-
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- You can do this exercise either with a donkey calf raise machine or your body weight. With legs straight, bend your body forward at the waist and grab a sturdy surface to hold onto. Lift the left foot up by bending the knee. This will be your starting position.
- Raise your right heel as you breathe out by pushing through the ball of your foot. Your tailbone should be in line with your heels.
- Lower the heel slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions before switching legs.
Workout 9
-Barbell Side Lunges-
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-Stiff Legged Dumbbell Deadlifts-
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-Zercher Squats-
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-Split Barbell Good Mornings-
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-Barbell Seated Calf Raises-
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Variations: You can use the seated calf raise machine in order to perform this exercise or hold a dumbbell on each thigh.
-Barbell Side Lunges-
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- With a barbell across your upper back, stand with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
- Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Keeping your head and chest up and make sure you are pushing through your right heel.
- Extend through the right leg as to return to a standing position, transitioning into a lunge to the opposite side.
-Stiff Legged Dumbbell Deadlifts-
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- With dumbbells at your side with a neutral grip, stand with your torso straight feet shoulder width apart and knees straight but slightly bent. This is your starting position.
- Exhale as you bend forward at the waist to lower the dumbbells to over the top of your feet while keeping your back straight until you feel a stretch in the hamstrings.
- Inhale as you extend through your waist and hips your hips to return to the starting position.
- Repeat for the recommended amount of repetitions.
-Zercher Squats-
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- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
- Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.
- Step away from the rack and position your legs using a shoulder width stance with toes slightly pointed out. Keep your head and back straight. This will be your starting position.
- Inhale as you push your hips to bend your knees to 90-degrees while keeping your body upright.
- Exhale and push through the floor with the ball of your feet as you straighten the legs back to starting position.
- Repeat for the recommended amount of repetitions.
-Split Barbell Good Mornings-
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- Position the barbell across your upper back, holding with an overhand grip.
- Stand about one foot in front of a 6-inch step and place your left heel on it.
- Inhale and keep your lower back arched and spine straight as you bend forward at the hips as far as parallel to the ground.
- Pause briefly as you exhale and raise your torso back to the starting position.
-Barbell Seated Calf Raises-
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- Place a block about 12 inches in front of a flat bench.
- Sit on the bench and place the ball of your feet on the block.
- With a barbell over your upper thighs about 3 inches above your knees,
Variations: You can use the seated calf raise machine in order to perform this exercise or hold a dumbbell on each thigh.
Workout 10
-Barbell Reverse Lunges-
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-Star Jumps-
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-Glute Ham Raises-
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-Monster Walks-
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-Single Leg Lateral Hops-
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-Barbell Reverse Lunges-
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- Begin in a standing position with a barbell on your upper back. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Use a slow and controlled movement to bend at front leg to a 90-angle at the knee.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- Repeat for prescribed repetitions before switching sides
-Star Jumps-
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- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
- As you land softly, bring your limbs back in to starting position.
-Glute Ham Raises-
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- Using the leg pad of a lat pull down machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, facing away from the machine with the body upright. This will be your starting position.
- Slowly lower yourself until your knees are almost completely straight.
- Immediately raise yourself back up to the starting position by squeezing your hamstrings and butt. If you are unable to complete a rep, use a band, a partner, or push off of a box for assistance.
-Monster Walks-
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- Place a resistance band around both ankles and/or knees. There should be enough tension that they are tight when your feet are shoulder width apart.
- Bend your knees to squat down and keep your body upright. Shuffle three steps to the right.
- Stand back up and do another squat before shuffling three steps to the left.
- Push up to starting position. That’s one rep.
-Single Leg Lateral Hops-
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- With a relaxed standing position, balance on one leg as you raise the knee of your opposite leg. This will be your starting position.
- Hop to the left, jumping and landing with the same leg.
- Hop to the right, jumping and landing with the same leg. That’s one rep.
- Repeat on opposite leg.