The next process is stabilization and muscular endurance... these exercises will reflect that. I have pictures.
Single Leg Touchdowns
Starting Blocks
Both of these exercises require nothing more than your own body.
Single Leg Touchdowns focus on stabilization of the lower core, hips, knees, and ankles and will improve overall balance.
The starting blocks exercise increases mobility of the hips, works the quadriceps & Gluts and increases your heart rate while improving the lower balance, muscular endurance and stabilization.
Single Leg Touchdowns:
Begin this exercise by standing on one foot (the other knee bent, foot off the floor and behind you) and raising the opposite arm straight up in the air placing the other hand on the hip. This is the starting position you will return to each time at the completion of each rep. Begin the movement by squatting with the one leg as far you feel comfortable, making sure your knee and toes stay in line, then hold the bottom of the squat reach your hand down bend over, reach across and touch your foot that is on the ground. Next you will stand back up, but do so slowly and controlled, activate your hamstrings, and gluteals to open the hip angle and allow yourself to stand straight back up in the starting position. Repeat this movement 11 times on each leg and 3 set total; never allowing the off foot to touch the ground, take your time and do the motion in 3 parts, squat, reach & touch, and stand.
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Starting Blocks:
To begin this exercise you will get into a traditional sprinter's starting block stance with both hands on the floor one leg extended out behind you and the other tucked in with your knee close to your chest. This movement starts by you using your hand and legs to push yourself up-right as fast as possible. You will push off the leg that is tucked in and stand up bringing the back leg that was extended straight up and through raising it once you are standing as high as you can. Then immediately lower your body and extend the same leg back out quickly returning to the starting position and repeating this movement over and over as quickly as can be controlled. This will wear out your stabilization and fast twitch muscles while increasing your heart rate. Try to do at least 20 per side and repeat this process 3 times on each leg. Whew.. your legs will be burning and heart POUNDING.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: