Muscle Groups used - Hamstring, Quadriceps, Glutes, Calves

3 Sets of 20 Squats

Knee bend at 90 degrees, Keeping back straight with stable core

Followed by explosive jump, driving through your calves into air and back into standing position.

Muscles Groups used - Hamstings, Quadriceps, Glutes, Hip Flexor

3 Sets of 12-15 Lunges (Each Leg)

Start in the lunge position, perform the lunge backwards, followed by explosive drive through of the opposite knee.

Muscle Groups used - Hamstrings, Quadriceps, Glutes

3 Sets of 20 Squats

Slow and controlled on way down to squat position, rise up slightly and back down (bounce movement), followed by explosive movement back to standing position.

Make sure not to lean forward, to prevent your knees from bowing inwards or outwards.

Muscle Groups Used - Glutes, Hamstring, Lower Back.

 3 Sets of 12-15 Bridges

Drive through your heel until your hips are off the groud, until your body knee, hips and shoulders are in a perpendicular line to the ground.

The core should be engaged at all times.

Important to include a 2 second pause at the top of the movement to maximise the glute stretch.

Muscle Groups Used - Hamstings, Quadriceps, Glutes

3 Sets of 12-15 Lunges

From standing position, a large side step, shifting your body weight to that leg, bending your knee at a 90 degree angle, whilst making sure your other leg straigtens.

Engage the glutes and quads by returning back to standing position, then switch sides and repeat

Muscle Groups used - Calves (both Gastrocnemious & Soleus)

3 Sets of 12-15 Raises

One foot on floor, opposite foot to wrap around back of standing leg (for support), then raising as high as possible, flexing the calf. Explosive on the way up, but controlled and slow on the return back down.

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Muscle Groups Used - Hamstring, Quadriceps, Glutes, Inner Thigh

3 Sets of 12-15 Squats

From standing position, keeping your back flat and core engaged, step your left foot behind and outside your right foot, lower your hips until your right thigh is parallel to the floor. Your left knee should hover about 2 inches above the floor

Muscle Groups Used - Hamstrings, Glutes, Calves, Hip Flexors, Obliques

3 Sets of 12-15 Raises

Laying on your side - this involves you abducting the leg from your midline. Hold the position briefly at the top and then slowly and controlled bring back down to midline.

 

Muscle Groups Used - Hamstrings, Quadriceps, Glutes, Calves

3 Sets of 20 Toe Taps

Standing in front of a step/box, raise your right foot and place the ball of your foot on the platform, with your left foot staying on the ground. Then push your left foot off the ground and replace on the platform.

Keeping your back straight throughout.