Strength Training

Knee Dominant: Terminal Knee Extension 

Build strength and control in your quadricep muscle group with this essential move.

Knee Dominant: Goblet Squat

Once you've mastered the Sit to Stand series, it's time to add some weight with the Goblet Squat.

Hip Dominant: Side Leg Lifts

There are 3 big muscles in your butt that help control your leg and are important for your knees.  These exercises focus on the Gluteus Minimus and Medius (side butt) muscles with Weight Shifts, Drunken Starfish, and Side Lying Leg Lifts.

Hip Dominant: Hip Extension

You'll help your knees, hips, and back with these variations of Hip Extension.  Includes standing, supine double leg, and supine single leg versions.

Hip Dominant: Weight Shift to Drunken Starfish

Start with the basic move of shifting your weight to one leg as you tip sideways to lift the other foot off the floor.  Keep your legs the same distance apart!  Advance this move to the Drunken Starfish as you add tension with a miniband around your legs. 

Hip Dominant: Hip Hinge to Deadlift

Doing the deadlifts make you feel so powerful!  Because you are!  But first to the proper prep work with supported hip hinge, Good Mornings, then move on to the Deadlift.

Ankle/Calf: Plantar Flexion (heel raises)

Improve your calf strength with this variety of heel raise moves:  Supported, Unsupported, with Helo Ball, With Weights, Negative Drop, and Single Leg.

Core: Pallof Press Variations

This standing core move is one of the best to improve your strength in your abdominal muscles.  See 6 variations of the Pallof Press... you can always make it harder.

Core: Suitcase Hold

Another standing core move that improves your core stability, helps your back, and recruits your balancing muscles.  Load up a suitcase (or grab a dumbbell)

and you are ready!

Core:  Bird Dog

The Bird Dog is good for your core and good for balance.  We'll show you a standing version and several versions in the quadruped position.