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- Squat - Start tall, sit back, drive through heels while keeping back flat, finish tall. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. If want to add weight you can put a barbell over your shoulders while performing the squat.
- Forward lunge - Take a big step forward, push through heels, 90 degree angle at knee. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
- Side lunge - Take a big step to the side, keep shoulders and hips square, sit back and keep knee over heel. Land on heel then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed same direction of foot
- Box Jump - While jumping up on the box with two feet, use arms for counter movement, land softly on box while absorbing with hamstrings and glutes. Stand up tall on box.
- Step-ups - While alternating legs, step up onto the box one foot at a time and then step down from the box one foot at a time. Keep belt line level and drive through heels.
- RDL (The Romanian Deadlift) - Begin by standing upright, holding the bar with a shoulder-width grip. The exercise is typically done with the hands pronated (facing the body). Begin by arching the back and get a slight bend in the knees. Lower the upper body forward as far as possible while maintaining a flat back. Stop before the back rounds forward. This exercise works the hamstring muscles.
- Standing calf raise - Keep back straight and knees slightly bent, position shoulders on the pads, raise your heels high and then dip your heels downward and repeat.
