Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Foot flat on box or bench. Low back flat. Lead with the heel to the ground. Consider trying the bodyweight version first. Common Mistakes Heel lifting up during the squat. Decrease the squat range if needed and focus on pushing the hips back during … Read more
Foot Elevated Weighted Hamstring Bridge Hold Purpose: Unilateral lower body strength. Hamstrings. Quick Coaching Cues Leg only slightly bent. Ankle flexed, pressing through the heel. Common Mistakes Leg is too bent. There should only be a slight bend. Foot is flat. Ankle should stay flexed with only the heel in contact with the ground. Questions … Read more
Purpose: Unilateral lower body strength. Hamstrings. Quick Coaching Cues Leg only slightly bent. Ankle flexed, pressing through the heel. For elevation, you can use a low box, rubber bumper plate, foam block, etc. Try this modification if you don’t have a way to elevate the foot. Common Mistakes Leg is too bent. There should only … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Kettlebell or dumbbell Quick Coaching Cues Keep the target or arm close to the body. Hips should always be lower than the shoulders. Low back straight, not rounded. You can use a kettlebell or dumbbell. Common Mistakes Standing to far away from the weight. Moving only at … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Kettlebell or dumbbell Quick Coaching Cues Keep the weight close to the body. Lower the weight all the way to the ground. Hips should always be lower than the shoulders. Low back straight, not rounded. You can use a kettlebell or dumbbell. Common Mistakes Allowing the weight … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Keep the weight close to the body. Lower the weight all the way to the ground. Hips should always be lower than the shoulders. Low back straight, not rounded. Common Mistakes Allowing the weight to “leave” the body. Keep the weight close on the … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Use a seat height appropriate for your ability. You can place something sturdy on top of the bench to elevate your squat height if needed. Chest up, back straight. Foot flat on the ground. Common Mistakes Using a weight that’s too heavy. Start with … Read more
Purpose: Hamstring & low back strength. Quick Coaching Cues Feet about hip width apart. Hold a slight bend at the knee and hinge at the hips. Low back straight. Common Mistakes Rounding the lower back. Keep the low back straight. Squatting instead of hinging. Don’t squat down. The movement should come from the hips while … Read more
Purpose: General strength. Lower body upper body. Quads and glutes. Quick Coaching Cues Feet about hip width apart. Squat to 90-degrees. Back straight, chest up. Common Mistakes Not adjusting the sitting height. If you trouble going down to, or standing up from the bench/box, try raising your sitting height. For a bench or box, you … Read more
Purpose: Lower body strength. Hamstrings. Quick Coaching Cues Leg slightly bent. Ankle flexed, heel down, toe up. Hold at the top for 1-3 seconds. Common Mistakes Leg is too bent. There should be only a slight bend in the knee, not a 90-degree bend. Foot flat. Only the heel should be in contact. Questions / … Read more
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