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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...
Split Squat Drop Catch - Medicine Ball
HOW : Grab a medicine ball. Set up in a split stance position. Rotate the spine towards the front leg, and hold the ball to the side of the hip. Drop the ball and catch it in a split squat position, once again to the...
Split Squat Jump - Low Depth
HOW : Begin in a deep split squat position, somewhat of a shorter stride length. Keeping yourself in a squat position, push through the ground to jump to a low height. Softly absorb in the deep squat position and continue on to the next jump....
Split Stance Depth Drop
HOW : Stand on a sturdy box/platform. Step forward with one leg and catch yourself in a split stance position while your trailing leg stays on the box. As you land, make sure you’re pushing your knee over the toes and assuming ~45º trunk angle....
Squat - Kickstand
HOW : Stand in front of a bench and move into a kickstand position with the toes of your kickstand leg resting comfortably on the ground. About 80% of your weight should be on your standing leg that you’re using to squat to the bench....
Squat Drop Catch - Medicine Ball
HOW : Grab a medicine ball. Set up in a double 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 squat position, once again at the height of the...
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 double leg stance position. With the medicine ball at shoulder height, drop the ball and catch it in...
Squat Jump - Low Depth
HOW : Begin in a deep squat position. Keeping yourself in a squat position, push through the ground to jump to a low height. Softly absorb in the deep squat position and continue on to the next jump. The goal is to be quick but...