© WARM UP STEP UP
GLUTE HAM GLUTE HAM GLUTE HAM
PISTOL
RAISE RAISE RAISE
SQUAT
HINGE HYBRID ECCENTRIC
BODYWEIGHT
HAMSTRING SKATER SINGLE LEG
BACK
CURL SQUAT DEADLIFT
EXTENSION
BILATERAL SINGLE LEG SIDE PLANK SIDE PLANK
GLUTE BRIDGE GLUTE BRIDGE SHORT LEVER LONG LEVER
ADDUCTOR ADDUCTOR POSTERIOR ANTERIOR
BRIDGE SHORT BRIDGE LONG CHAIN SPLIT CHAIN SPLIT
LEVER LEVER SQUAT SQUAT
REVERSE KNEELING
WALL
HYPER- SISSY SQUAT QUAD
SQUAT
EXTENSION EXTENSION
EXPLOSIVE
STRAIGHT LEG BENT LEG WALKING
STRAIGHT LEG
CALF RAISE CALF RAISE CALF RAISE
CALF RAISE
WARM UP
Calf release: 2 min L/R
Calf stretch: 1 min Knee to wall: 15 reps L/R
Plank: 30-60 sec
Marching hip flexor: 10 reps L/R
Fire hydrant: 5 reps ↻ 5 reps ↺ L/R
Squat: 10 reps Hip hinge: 10 reps
Front leg swing: 10 reps L/R
Side leg swing: Squat side to side:
10 reps L/R 10 reps L/R
Squat front to back: 10 reps Roll to squat: 5-10 reps
STEP UP
Place the foot of the working side on the box.
Assume an upright posture with
the rear leg on the floor.
Lean forwards shifting the
body weight onto the box foot.
Allow the rear foot to float off the ground,
minimising the amount of leg drive used.
The knee of the stance leg should stay
over the middle of the foot.
Rise to the top of the movement keeping
a slight bend in the knee.
Lower towards the ground controlling
the entire ROM.
Silently place the rear foot onto the ground.
h DIFFICULTY x
Taller box Smaller box
Minimise use
of rear leg
GLUTE HAM RAISE HINGE
Assume a kneeling position using a pad underneath
the knees. Fix the ankle and calf underneath
a stable surface or use a partner.
Lean forwards to tension the hamstrings. Hinge at
the trunk lowering the head towards the ground.
Think of flexing at the knee, attempting to lift
the heels towards your head. Reverse the motion
to an upright posture, sustaining a forward lean.
h DIFFICULTY x
Increase degree Hinge with
of forward lean the weight shifted
closer towards feet
Limit ROM
GLUTE HAM RAISE HYBRID
Assume a kneeling position using a pad
underneath the knees.
Fix the ankle and calf underneath a stable
surface or use a partner.
Choose a posture which can be sustained
throughout the range.
Lower down to the floor and reverse
to the starting position.
h DIFFICULTY x
More vertical posture More hinged posture
(increased hip extension) (increased hip flexion)
Limit ROM
GLUTE HAM RAISE ECCENTRIC
Assume a kneeling position using a pad
underneath the knees.
Fix the ankle and calf underneath a stable
surface or use a partner.
Remain in vertical posture with hips in full
extension by squeezing the glutes.
Lower down towards ground level resisting
the urge to drop quickly.
Receive the body weight in the bottom of a pushup.
Use assistance to return to the top position.
Slower eccentric
Control a greater ROM
before dropping
h
DIFFICULTY
x
Resistance band assistance
Use a more hinged posture
PISTOL SQUAT
The stance foot should remain flat
on the ground at all times.
Extend the opposite leg and both arms
in front of the body to assist with balance.
Brace the abdomen assuming an upright posture.
GLUTE HAM RAISE HINGE
Lower down until the hip crease is below the knee.
Allow the knee to travel in front of the toes with
a central alignment over the foot.
Return to standing with a partial bend in the knee.
h DIFFICULTY x
Increase ROM Hand assist
Slower tempo Use a box
Remain on tension Limit ROM
Add isometric holds Elevate the heel
Add weight for
counterbalance
HAMSTRING CURL
Use furniture sliders or towels underneath the feet.
Find a surface which has minimal friction
to perform the exercise.
Begin the exercise from the top of a glute bridge,
hips in full extension.
Extend the legs away from the body
whilst keeping the hips extended.
Flex the knee returning to the starting position.
HAMSTRING CURL
h DIFFICULTY x
Increase ROM by reaching Limit ROM
full knee extension Elevate feet on gym ball
Perform on a single leg
BODYWEIGHT BACK EXTENSION
Lay on the stomach with feet flat against
a wall or use a partner.
Extend from the upper back then mid back
and finally lower back.
Focus on producing a global arch
through the entire spine.
Drive the ankles in an upwards direction.
Return to the starting position by reversing the
above motion, flexing the lower back first,
followed by the mid and then upper back.
h DIFFICULTY x
Hands behind head Arms by sides
Hands above head Perform with
in Y position stomach supported
on elevated surface
SKATER SQUAT
Begin in a half kneeling lunge position.
Lean forwards shifting weight onto the front leg.
Have the arms held in front of the body
serving as a counterbalance.
Maintain an upright posture with a slight
arch in the lower back.
Without using momentum allow the rear knee
to slowly lift off the ground.
Enter the top of a single leg squat.
Begin the descent with a slight knee
bend on the stance leg.
Lower down by sitting the hips back. Allow the knee
to silently make contact with the ground.
h DIFFICULTY x
Rear leg held Elevate the
in quad stretch rear knee
Stance leg elevated on Increase speed
small box to increase ROM of transition
Decrease speed
of transition
SINGLE LEG DEADLIFT
Stand on a single leg with a slight bend in the knee.
Have the rear hip extended behind the body with
the knee straight or bent to 90 degrees.
Perform a hip hinge by driving the hips backwards
and the chest forwards.
Keep the knee position fixed on the stance leg.
Ensure the lower back remains
extended during the set.
Lower until the torso is parallel with the ground
h DIFFICULTY x
Hands behind head Hand assist
Hands above head Both feet on ground
in Y position
Add weight
BILATERAL GLUTE BRIDGE
Lay on the back with both feet shoulder width apart
and knees flexed. Remain in a posterior pelvic tilt
by flattening the entire back on the ground.
Engage the core by tensing the abdomen.
Push through the heels allowing
the trunk to lift upwards.
Focus on extending at the hips
without arching the back.
h
DIFFICULTY
Alternate leg kick
at top of each rep Resistance band over thigh
SINGLE LEG GLUTE BRIDGE
Lay on the back with one foot flat on
the ground and knee flexed.
Flex the opposite hip by compressing
the knee to the chest.
Engage the core by tensing the abdomen.
Push through the heel extending the hip.
h
DIFFICULTY
Resistance band over thigh
SIDE PLANK SHORT LEVER
Lay on the side with the hip,
knee and shoulder in alignment.
Have a soft pad underneath the knee for comfort.
The forearm should align underneath the shoulder.
Bend the knees to 90 degrees.
Push through the elbow and drive the knees into
the ground allowing the spine to flex sideways.
h
DIFFICULTY
Hover the top leg
Small movements of the top leg up and down
SIDE PLANK LONG LEVER
Lay on the side with the hip, knee
and shoulder in alignment.
Push the forearm and legs downwards allowing
the spine to flex sideways.
h
DIFFICULTY
Small movements of the
top leg up and down
ADDUCTOR BRIDGE SHORT LEVER
Lay on the side with the hip,
knee and shoulder in alignment.
Elevate the top knee on a box with the leg bent.
Push the forearm and knee downwards
allowing the spine to flex sideways.
h
DIFFICULTY
Small movements of the
bottom leg up and down
ADDUCTOR BRIDGE LONG LEVER
Lay on the side with the hip,
knee and shoulder in alignment.
Elevate the top knee on a box with the leg straight.
Push the forearm and leg downwards
allowing the spine to flex sideways.
h
DIFFICULTY
Small movements of the
bottom leg up and down
POSTERIOR CHAIN SPLIT SQUAT
Elevate the rear foot on a box which is mid shin
height or lower. Box foot position should be either
plantar flexed or resting on toes. Hop the front foot
forwards until the shin is vertical over the foot.
Feet should be shoulder width apart to aid in balance.
Lower towards the ground by shifting the hips
backwards, keeping the front shin vertical.
Rise to a partial knee bend position.
x
DIFFICULTY
Rear foot on floor
ANTERIOR CHAIN SPLIT SQUAT
Elevate the rear foot on a box which is mid shin
height or lower. Box foot position should be either
plantar flexed or resting on toes. Hop the front foot
forward a moderate distance from the box.
Feet should be shoulder width apart to aid in balance.
Lower towards the ground by leaning the trunk
forwards, allowing the knee to travel over the toes
whilst keeping the front foot flat. Elevate the heel of
the front foot to increase the quadricep stimulation.
DIFFICULTY
x
Rear leg on the floor
REVERSE HYPEREXTENSION
Support the stomach on a stable surface
with the pelvis hanging over the edge.
Sustain a posterior pelvic tilt avoiding the
temptation to arch the lower back.
Extent the legs behind the body until the feet
are parallel with the body.
Legs straight starting position
Straddle legs
Legs together
h
DIFFICULTY
x
Knees flexed starting position
SISSY SQUAT
Start position is with the hips extended
and a slight bend in the knees. Shift the knees
forward keeping the weight on the forefoot.
Lower towards the ground whilst keeping
the hips extended and back upright.
Perform without balance aid
Single leg assist version
Increase ROM
h
DIFFICULTY
x
Hand assist
Limit ROM
KNEELING QUAD EXTENSION
Kneel on the ground with the knees supported.
Extend the hips by squeezing the glutes.
Lean backwards whilst maintaining the hips
in extension during the whole exercise.
Limit ROM when about to flex at the hips
or when beginning to arch the lower back.
Return to the start position.
Do not return to a completely vertical posture as this
takes tension off the quadriceps. Maintain a partial
backwards lean when returning to upright.
Perform without balance aid
Increase ROM
h
DIFFICULTY
x
Hand assist
Limit ROM
WALL SQUAT
Stand with the back against a wall with the feet
shoulder width apart. Squat down to 90 degrees
and ensure knees are directly above the toes.
Remain motionless by sustaining the isometric
position. Keep the arms in the air to avoid cheating.
h
DIFFICULTY
Alternate leg lift
Single leg version
STRAIGHT LEG CALF RAISE
Lock the knees and hips into extension.
Maximally lift the heels away from the ground.
Pressure should be felt through
the inner aspect of the forefoot.
Pause at the top.
Slowly descend towards the ground.
Pause in the stretched position before the next rep.
Do not bounce.
h
DIFFICULTY
Increase ROM by standing on elevated surface
Single leg version
EXPLOSIVE STRAIGHT LEG CALF RAISE
Lock the knees and the hips into extension.
Generate all the power from the calf by driving the
toes into the ground. The primary focus is to plantar
flex at the ankle only. Continuously perform reps
without allowing the heel to make contact with
the ground. Do not allow the knees or hips to bend.
Single leg version
h
DIFFICULTY
BENT LEG CALF RAISE
Lower into a deep squat allowing the heels
to come off the ground.
Maximally lift the heels away from the ground.
Pressure should be felt through
the inner aspect of the forefoot.
Pause momentarily at the top.
Slowly descend towards the ground.
WALKING CALF RAISE
Larger steps
h
DIFFICULTY
x
Smaller steps
Lower into a squat.
Feet shoulder width apart.
Maximally contract the calves by elevating the heels.
Take steps forward whilst squeezing the calves.
Do not allow the heels to make
contact with the ground.
www.limitlesslegs.com
www.fitnessfaqs.tv
Copyright © 2017 by FitnessFAQs Pty Ltd
All rights reserved. You may not reproduce or
communciate any of the content on this website,
including files downloadable from this website, without
the permission of the copyright owner.
