Targeted Musclesa | Initial | Intermediate | Advanced |
---|---|---|---|
Stretches | Hamstrings 2x30sb Quadriceps 2x30s | Hamstrings 2x30s Quadriceps 2x30s | Hamstrings 2x30s Quadriceps 2x30s |
Gluteus Maximus | Bent over hip extension with knee bent without weight; OR Bridging | Bent over hip extension with knee bent with weight (1–5 lbs) | Bent over hip extension with knee bent with weight (6–10 lbs) |
Gluteus Medius | Side-lying straight leg lift without weight; OR Clamshell | Side-lying straight leg lift with weight (1–5 lbs) | Side-lying straight leg lift with weight (6–10 lbs) |
Quadriceps | Straight leg raise without weight; OR Seated knee extension without weight | Straight leg raise with weight (1–5 lbs); OR Seated knee extension with weight (1–5 lbs) | Straight leg raise with weight (6–10 lbs); OR Seated knee extension with weight (6–10 lbs) |
Hamstrings | Standing knee bent without weight | Standing knee bent with weight (1–5 lbs) | Standing knee bent with weight (6–10 lbs) |
Functional | Mini wall squats | Regular chair squat | Staggered leg chair squat |