Exercise

Sets / Reps

Description / Reason

Squats

1 x 10 warm up

2 x 8 gradually increase

2 x 5 max

Feet wider than hip width. Keeping back straight lower until upper legs are parallel to the floor. Knees should track above 2^nd toe of each foot. Than raise and repeat. (lower leg and core strength)

Deadlift

4 x 5 - 8

Start with feet wider than hip width, arms on barbell either side of legs. Bend at knees and lower upper body keeping back straight. Lift bar so legs fully extend then lower and repeat. (posterior chain and core strength)

Step Ups

3 x 8 - 12

Use a solid box between 30 – 60cm. Put 1 foot on box and step up onto box so both legs and body rise to top and are fully extended. Repeat on same leg then swap. And dumbell's and barbell to make harder. (unilateral leg strength and core)

Walking lunge

3 x 8 – 12 each arm

Stand with hands on hips, take big step forward, lower front leg until leg parallel with floor and back leg just off the floor. Repeat other side as if walking. Use dumbell's to increase resistance. (lower body and core strength)

Hyper Extensions

3 x 8

On hyper extension machine, facing down with a straight body, slowly bend forward at the hips until 60 – 90deg. Slowly rise back to straight. (lower back strength)

Single Leg Bridge

3 x 12

Lie on back with knees bent, feet on floor in line with hips. Take 1 leg off floor then push thru heel on other leg to bring your body gradually off the floor until only heel and shoulders are on floor. Lower and repeat. (Posterior lower body strength and stability)