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Single Leg Short Foot - Dynamic, Band
HOW : Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up into a march, maintaining your upright position. Next, extend your leg...
Side Step - Band, On Ankles
HOW : Place a band around your ankles, slightly bend your knees, and hinge through your hips - this is the position you will be in throughout the exercise. Start with your feet hip width apart and step to the side. The trailing leg will...
Heel Raise - Half Kneeling to Step Up
HOW : Grab a bench or any elevated surface. Taking two steps away from the bench, set up in a half-kneeling position facing the bench. Transfer most of your weight to the front leg, getting the shin forward over the toes. Push through the front...
Kickstand Deadlift - Overcoming Isometric, Kettlebell
HOW : Grab a kettlebell or weight that is heavy enough that it is difficult to move. Set up in a kickstand position with the kettlebell to the inside of the front leg. Hinging the hips back, reach with your opposite side arm encouraging rotation...
Rear Foot Elevated Split Squat - Isometric
HOW : Grab a bench or any elevated surface. Taking two steps away from the bench, set up in a split stance position facing away from the bench. Elevate the rear leg foot onto the bench, getting the contact point where the ankle hinges. Keeping...
Single Leg Squat Catch - Wall, Medicine Ball
HOW : Grab a foam roller and a medicine ball. Set up facing away from the wall with the foam roller placed at the glutes. Take a single leg stance position and with the medicine ball at shoulder height, drop the ball and catch it...
Single Leg Squat Drop Catch - Medicine Ball
HOW : Grab a medicine ball. Set up in a single leg stance position. Hold the ball in front of the body at the height of the shoulder. Drop the ball and catch it in a single leg squat position, once again at the height...
Single leg Wall sit - heel elevated
HOW : Use a slantboard, weight plate, or any other sturdy object to prop your heel up. Place it against a wall to ensure contact between your back and the wall. Place one leg out and slide down into a wall sit. The further you...
Single Leg Step Down - Isometric Squat Rack, Weight Behind Back
HOW : Stand on a sturdy 2-6” box//platform pushed up against a squat rack. Hold a kettlebell behind your back as it will help cue an upright trunk position. Hold one leg out and in front of you with the heel floating in a half-squat...
Split Squat - Overcoming Isometric, Kettlebell
HOW : Grab two kettlebells or weights that are heavy enough that they are difficult to move. Set up in a half kneeling position with the kettlebells to the inside and outside of the front leg. Slide the shin of the front leg forward over...