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Exercise

Set

Reps

Weight/
Resistance

Tempo

Time

Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

1
2
3

15
15
15

Standing calf stretch
1. Start by placing your heels off the edge of a step or ledge.
2. Hold onto something if you need balance.
3. Relax and let your heels drop towards the floor until a stretch is felt in your calves.
4. Hold this position for the suggested number of seconds.

Trainer's comments:
Perform this as a standing calf raise.

1
2
3

25
25
25

Sidelying scissors
1. Start by lying on your side and raising both legs slightly off the ground.
2. Proceed to kick your legs in opposite directions in a scissor type motion.
3. Repeat according to the required repetitions and then switch sides.

1
2
3

25
25
25

Adductor Raise
1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh.
2. Maintaining this position and raise your lower leg keeping it straight.
3. Repeat for the required number of repetitions and then repeat with the other leg.

1
2
3

15
15
15

Single Leg Kickbacks
1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement.
4. Repeat with the other leg.
5. For a more advanced movement you can attach an ankle weight around your leg.

Trainer's comments:
Remember to squeeze your glutes at the top of this exercise.

1
2
3

20
20
20

Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer's comments:
Keep your knee above or behind your toes.

1
2
3

10
10
10

Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer's comments:
Keep your knee behind your toes.

1
2
3

10
10
10

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer's comments:
Knees behind your toes.

1
2
3

10
10
10

SupineBridge and Hold
1. Lie on your back and your knees bent with your feet flat on the floor.
2. Press your heels into the ground so that your hips come up off the ground.
3. Hold this position for the suggested number of seconds and then return to the starting position.
4. Repeat for the required repetitions.

Trainer's comments:
Squeeze your glutes at the top of the exercise. The more you squeeze, the better your muscle will respond.

1
2
3

15
15
15

Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Trainer's comments:
Squeeze the glute.

1
2
3

10
10
10