Chair Supported Standing Single Leg Calf Raise w/ Weight Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance and keep the dumbbell in the same-side hand as the working leg. Stand tall on one foot, then press through the ball of that foot to raise your … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance and stand tall on one foot. Press through the ball of your foot and raise your heel as high as you can. Lower slowly and with control for a full stretch at the bottom. Common Mistakes Leaning … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance as needed and stand tall with your feet about hip-width apart. Press through the balls of both feet and raise your heels as high as you can. Lower your heels slowly and under control for a full … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Sit tall with your feet flat and place the dumbbells securely on your thighs just above your knees. Press through the balls of your feet and raise your heels as high as you can. Lower your heels slowly and under control for a … Read more
Purpose: Upper body strength. Shoulders and triceps. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Start with the dumbbells at shoulder level and press straight overhead with control. Keep your feet planted and lower the dumbbells back down slowly. Common Mistakes Arching the low back … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells straight in front with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging the shoulders up as the … Read more
Chair Seated Lateral Raise Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells out to the sides with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging … Read more
Standing Out-Out In-In Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Use a chair or table for balance support as needed. … Read more
Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Common Mistakes Locking out the knees. Landing flat-footed. Stepping too far apart. Questions/Comments?
Purpose: Seated plyometrics. Ankle and foot strength. Coordination. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Keep your feet together and make quick, light hops forward and back. Stay controlled and land softly while keeping a steady rhythm. Common Mistakes Slouching or leaning too far … Read more
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