- Anatomy – Lower Body .
- A Short List of Exercises for the Lower Body .
- Warm-up | Mobility | Jumping .
STRENGTH & MUSCLE MASS
- Push: Gluteus Maximus + Gluteus Medius/Minimus, Quadriceps, Ad-ductors etc. .
- Push: Gluteus Medius & Minimus .
- Push: Quadriceps .
- Injuries: Knee – ITBS, Jumper’s Knee, Runner’s Knee .
- Pull: Posterior Chain: Hamstrings – Glutes – Spinal Erectors .
- Hips: Flexors – Extensors – Ab-ductors – Ad-ductors – External & Internal Rotators .
- Lower Leg: Shins – Calves – Ankles – Feet – Toes .
- Injuries: Lower Leg .
RECOVERY: MASSAGE BALLS, ROLLING, STRETCHING, NEURODYNAMICS
- Push – Gluteus Maximus, Medius & Minimus – Quadriceps – TFL .
- Pull – Posterior Chain: Hamstrings – Glutes – Spinal Erectors .
- Hips – Flexors – Extensors – Ab-ductors – Ad-ductors – External & Internal Rotators .
- Lower Leg – Shins – Calves – Ankles – Feet – Toes .
- Lower Body Neurodynamics .
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