Leg extension with hip thrust
Begin with your back on the mat, knees bent at 90 degrees. Extend left leg straight up and lift your hips off the mat .
Pull left knee into your chest while keeping your hips off the ground .
Extend left leg straight out at a 45-degree angle, keeping knees at same height, side by side . Pull leg back to centre and lower hips down.
At the last rep, hold position A and pulse up for 10 more reps, really squeezing your glutes at the top. Swap legs.
Reps: 10
Sprinter step-ups
Walk from one spot to the next by raising each knee high towards your chest, on your toes at the top with the grounded leg and then come down and repeat the other side.
Tip:
The less distance you make, the better you are doing – this is about control and technique, not speed and covering a large area.
Prisoner squats
Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head.
Keeping your elbows back, bend into a squat position – the wider squat the easier it is to get into a low squat with a straight back. Press back up to the starting position and repeat.
If you have trouble getting to 90 degrees with a straight back, take your feet wider to ensure you don’t compromise technique or put something under your heels such as a flat rolled towel or yoga mat. Or get your partner to provide an ‘anchor’ so you can retain posture and get a deep squat.
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Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
