- Walking Lunges (3 sets x 10 reps)
- Elapsed Time: 6.5 - 7.5 min
- Purpose: Strengthen the thigh (quadriceps) muscle.
- Lunge forward leading with your right leg.
- Push off with your right leg and lunge forward with your left leg.
- Drop the back knee straight down.
- Make sure that your keep your front knee over your ankle.
- Control the motion and try to avoid your front knee from caving inward. I
- f you cannot see your toes on your leading leg, you are doing the exercise incorrectly.
- Elapsed Time: 7.5 - 8.5 min
- Purpose: Strengthen hamstrings muscles.
- Kneel on the ground with hands at your side.
- Have a partner hold firmly at your ankles.
- With a straight back, lean forward leading with your hips.
- Your knee, hip and shoulder should be in a straight line as you lean toward the ground.
- Do not bend at the waist.
- You should feel the hamstrings in the back of your thigh working.
- Repeat the exercise for 3 sets of 10, or a total of 30 reps.
- Elapsed Time: 8.5 - 9.5 min
- Purpose: This exercise strengthens the calf muscle and increases balance.
- Stand up with your arms at your side.
- Bend the left knee up and maintain your balance.
- Slowly rise up on your right toes with good balance.
- You may hold your arms out ahead of you in order to help.
- Slowly repeat 30 times and switch to the other side.
- As you get stronger, you may need to add additional repetitions to this exercise to continue the strengthening effect of the exercise.
- Hamstrings (3 sets x 10 reps)
- Single Toe Raises (30 reps x 2 reps)
Next page > Phase 4 Plyometrics
