Eccentric Leg Press
The eccentric leg press focuses on the downward phase of the press, enhancing strength and muscle control by slowing down the movement. Teaching point:
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Decline Single Leg Squat
The single-leg decline squat, performed on a sloping board, is a strengthening exercise that enhances balance and builds lower body strength. Teaching points:
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Sumo Squat
The sumo squat is a powerful lower-body exercise that targets the inner thighs, glutes, and hips. Teaching point:
Squat
A squat challenges your lower body muscles while improving flexibility and mobility Teaching point:
Hack Squat
The Hack Squat exercise involves using a machine to perform a squatting movement. Teaching points:
Step Down Counterbalance Squat Front
The Step Down Counterbalance Squat Front exercise enhances lower body strength and balance by incorporating a forward lean with a downward step. Teaching point: Only
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Heavy Leg Press
Heavy Leg Press exercises focus on building leg muscle strength and endurance through high-resistance pressing movements. Teaching points: It is best done with a leg
Isometric Leg Press
The Isometric leg press exercise involves holding a static position to strengthen the leg muscles without actual movement. Teaching point: Isometric exercises mean no movement
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Straight Leg Calf Raise
Straight leg calf raises are dynamic exercises that strengthen the calf muscles through upward extensions while keeping the legs straight. Teaching points:
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Bent Knee Calf Holds
Bent knee calf holds are isometric exercises that strengthen the calf muscles without movement, focusing on stability. Teaching point: Note: This may feel more difficult
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Calf Holds
The calf hold strengthening exercise is an isometric activity that enhances calf muscle strength without requiring movement. Teaching point: This exercise is isometric, meaning it
Calf Stretch
The Calf Stretch exercise, performed with a straight leg targets the larger gastrocnemius muscle. This is because the gastrocnemius originates above the knee, and inserts
Active ankle mobility
Active ankle mobility exercises focus on controlled movements to maintain joint flexibility without stressing damaged ligaments. Teaching point: The advantage of this exercise is that
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Hamstring stretch
The standing hamstring stretch progresses from basic hamstring stretches, bridging the gap between simple stretching and mobility exercises. Teaching point: This is a convenient stretch
Quadricep stretch
The standing quad stretch progresses from basic quadriceps stretches, bridging the gap between simple stretching and mobility exercises. Teaching points: This stretch is especially important