1. Reverse Lunge (Dumbbell)
Sets: 2
Reps: 10
Load: medium resistance band
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
2. Squat (Dumbbells)
Sets: 2
Reps: 10
Load: medium resistance band
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Runner's Step Up
Sets: 2
Reps: 10
Hold: 3 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. Leg Press (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 3 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
5. Clamshell (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 3 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
6. Hip Hike | Step
Sets: 2 (1 set on each side)
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
1. Reverse Lunge (Dumbbell)
Sets: 2
Reps: 10
Load: medium resistance band
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture
- Hold dumbells by your side
Execution:
- Engage deep core
- Lunge backwards
- Return to start position or continue lunging backwards
NOTE:
Keep your front knee aligned with your middle toe
2. Squat(Dumbbells)
Sets: 2
Reps: 10
Load: medium resistance band
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture, feet shoulder width apart
- Free weight in either hand
Execution:
- Initiate squat by bending at the hips
- Rise up at the hips
3. Runner's Step Up
Sets: 2
Reps: 10
Hold: 3 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand infront of a box or step that is below the level of the knee
Execution:
- Step up onto the box and bring the opposite leg up towards your chest (hold this positi on for 3 seconds)
- Lower down in a controlled manner
- Repeat, alternating legs
4. Leg Press (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 3 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Lie on your back holding band around feet as shown
Execution:
- Press foot into band
- Try and keep hip, knee and ankle inline
5. Clamshell (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 3 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
Lie on your back, band at knees as shown
Execution:
- Pull one knee toward the ground keeping the other knee in place
- Keep your pelvis stable while you move your leg
- Alternate leg/knee with each repetition
6. Hip Hike | Step
Sets: 2 (1 set on each side)
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand on the edge of a step
Execution:
- Lower your free foot down
- Lift your hip to raise your free foot as high as you can
- Hold this positi on for 5 seconds
- Keep your knees straight at all times
- And avoid twisting
- Lower your free foot down and repeat