Instructions:
1. Facing forward with your arms to your side. Inhale, step out to the side with your right foot keeping the left foot facing forward. You should feel the stretch in the left inner thigh.
2. Proper lunge position should be: chest up, knees behind the toes, weight distributed thru the heel.
3. Exhale, pushing thru the right foot, rotating the body back to start position
exercise physiology
strength
Fitball Wide Stance Squat
Instructions:
1. Place the ball in the middle of the back. Feet are out in front with an open stance, toes angled out at a 45-degree angle.
2. Inhale as you begin the squat, allow the hips to track back, knees are back away from the toes and angled out, pressure is thru the heels. Complete range of motion is when knees are bent at 90 degrees.
3. Exhale as you push thru your heels, keeping the knees open to allow for activation of the glutes
Fitball Squat Toss
Instructions:
1. Start in a squat position with chest up and vision looking up on the wall. Using a fitball for beginners and progressing to a medicine ball for more advanced movements.
2. Breathing for this exercise should be continuous and not be held. Utilize the strength in the legs to throw the ball. Utilize proper squat technique when pushing and catching the ball off the wall.
3. As you fatigue the focus should remain on pushing the ball with the force of the legs trying not to compensate with the arms
Fitball Squats
Instructions:
1. Place the ball against the wall about the middle of the back, hips are free from touching the ball
2. Feet are in front, shoulder width apart
3. Inhale as you drop into a squat. Allow the hips to be positioned back, knees are away from the toes, weight is distributed thru the heel. Bottom position of the squat is with knees at 90 degrees.
4. Exhale as you push thru your heels. Be aware of keeping your knees in alignment not allowing them to track inward
Fitball Hamstring Curl – 2 legs
Instructions:
1. Lying on your back, place your achilles tendon (back of your heels) on the ball with the ankles at 90 degrees, hands are at your side with palms facing down.
2. Engage the transverse abdominus, as you begin to push the achilles into the ball to achieve a bridge position.
3. Maintaining the strength of the core and the pressure into the ball, exhale as you perform a leg curl
4. Be conscious of not locking out forcefully when extending back to starting position.
Fitball 1 Leg Squat
Instructions:
1. Place the fitball against the wall above the waistline.
2. Move left foot out in front, right foot is behind with only slight pressure on the toes
3. Tighten lower core, Inhale and feel the resistance thru the heel as you drop into a squat position. End position is with the knee bent at 90 degrees.
4. Exhale as you push thru the heel being aware of not leaning into the ball
Anterior Tibialis Raise
Instructions:
1. Place the heels on the top of an aerobic step up box (4-6”). Use a stick to keep proper alignment
2. Exhale as you pull the top of the feet towards the sky. Be centered and allow the body to travel straight up, only using the pole for balance. Keep the toes relaxed
3. Inhale and return to center.
4. If performed properly the anterior tib muscles will fail or become uncoordinated as fatigue sets in
1 Leg Deadlift with Rotation
Instruction:
Left leg
1. Standing on your left leg, with a slight bend in the knee. The weight should be in the right hand.
2. Inhale as you begin the descent. Keeping just a slight bend in the knee, focusing on bending from the waist and utilizing the stretch in the hamstring
3. Begin the rotation of the upper body. Pull the left shoulder back as you descend. Open the chest to the side of the room. Remember to hold the lower core to stabilize the lower back
4. Exhale as you engage thru the left foot back to starting position. Maintain balance on your left foot or place back to the floor.
Fitball 1 Leg Hamstring Curl
Instructions:
1. Lying on your back, left leg is straight, right leg is on the ball with the achilles tendon on the ball.
2. Tighten lower core, Inhale and rise into a bridge position. You may use your arms for balance
3. Exhale as you perform a leg curl making sure the movement is controlled with no forceful lockouts.
4. Inhale back to starting position. You may hold the bridge and continue reps or lower to the floor and repeat the bridge.
Fitball Pullover
Instructions:
1. Position into a bridge, neck supported, feet shoulder width apart, and core engaged
2. Allow the hips to drop towards the floor allowing more weight on the shoulders
3. Begin with the weight above the chest with elbows slightly bent and elbows brought closer the center of the body
4. Inhale as you bring the weight over the head stopping when the triceps leave the peripheral vision
5. Keeping elbows slightly bent, exhale as you bring the weight back to starting position over the chest.
Stagnation Therapy 