LOWER BODY – SHORT EXERCISE LIST

POWER – JUMPING

To be added

LOWER BODY PUSH:
GLUTES – QUADS – AD·DUCTORS

DOUBLE LEG 

  1. Squats: keep even pressure on both feet
    (a) wide stance to parallel (b) shoulder width stance to full; no buttwink
  2. Deadlifts: keep even pressure on both feet
    (a) wide sumo stance from the floor (b) shoulder width stance from the floor with d-handles (c) heavy sets from the rack safeties
  3. Leg Press: keep even pressure on both feet or stagger feet placement; left leg – right leg
  4. Squat Machine: keep even pressure on both feet

SINGLE LEG 

  1. Single Leg: left leg – right leg
    1. Split Stance Forward:
      – Front Walking Lunge
      – Split Squats front foot elevated on low step box
      – Split Squat rear foot elevated (Bulgarians)
    2. Vertical:
      – Step Box single leg one side or side to side (both can be done as jumps)
      – Sit to Stand feet staggered
  2. Split Stance Sideways:
    1. Side Walking Lunge + Band
    2. Long Stride Side Step up on Low Box + Band
  3. Split Stance Side to Side:
    1. Side to Side Lunge + DBs
    2. Side to Side Hop

ADDITIONAL PUSH EXERCISES

  1. Machine Glute Kickback: left leg – right leg
  2. Hip Thrusts or Glute Bridge: keep even pressure on both feet or stagger feet placement; left leg – right leg
  3. Leg Extension: only if needed for additional quadricep work: left leg, right leg
LOWER BODY PULL:
HAMSTRINGS – SPINAL ERECTORS

Choose 1 exercise from each group

  1. Straight Legs or Semi-Straight Leg with hands narrow to shoulder width keeping arms close to side of body
    1. RDL – Romanians: keep even pressure on feet or use staggered stance left leg, right leg
    2. GHR – Glute Ham Raise: keep even pressure on feet or use staggered feet left leg, right leg
    3. 45º Extension Machine: even pressure on feet or use staggered feet left leg, right leg
  2. Flexing the Knee with upper arm at approx. 30º to 45º from side of body
    1. GHR – Glute Ham Raise: keep even pressure on feet or use staggered feet left leg, right leg
    2. Hammer Kneeling Leg Curl: left leg, right leg
    3. Seated Leg Curl: left leg, right leg
    4. Lying Leg Curl: left leg, right leg
    5. Standing Leg Curl: low cable with ankle cuff
ADDITIONAL EXERCISES
  • These can be added to correct imbalances, for injury rehab or simply for extra work

GLUTES MEDIUS-MINIMUS

Stabilizing Movements

  1. All Single Leg Push Exercises that require balance
  2. Single Leg 1/4 Squats on Low Step Box – Forward or Backward

Hip Ab·duction – away from the midline of the body

  1. Band Side Steps – can do squat after each step
  2. Standing or Side Lying Leg Raise + Band
  3. Hip Ab·duction Machine
  4. Standing Low Cable Side Leg Raise

HIP AD·DUCTORS – towards the midline of the body

  1. All Push Exercises particularly with wider stances
  2. Hip Ad·duction Machine

HIP FLEXORS – knee(s) lifting in front of body

  1. Drum Major March + Band
  2. Knee-up Ab Exercise

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