Legs

Holding d.b.'s at the side of your hips is an excellent variation to barbell squats. The shoulder width stance will favor the top of your thighs more than a wide stance. Make sure to keep shoulders back, chest up and abs in throughout the motion. Knees should be as wide as your stance and hips should be pushed back as your lower into the motion. See also: Barbell Box Squat read more...
Isometrics can be an effective way to increase size, stamina and strength because of their ability to effect many different muscle fibers at the same time. In the wall squat, holding the torso still while seated against a wall with build muscles in the hips and thighs. Time will vary based on the individual, but I typically have clients hold squat position (with knees at slightly more then 90 degrees bend) for times between 45 sec and 3 minutes. read more...
The hamstring curl machine is for isolating the 3 main hamstring muscles in the back of the leg. It should be set up such that the pad on the arm of the machine rests just above the heel on the back of the leg while in lying position. Likewise, the knee should line up with the axis to the machines cam read more...
Step ups are used to exercise the muscles of the thigh, hamstrings and gluteal muscles of the hips. Height of the step will dictate degree of usage in the hamstrings and hips but typically I start with a height that when stepped onto with one foot, would cause the knee to flex to no less than 90 degrees and the top of the thigh should not quite be parallel to the ground. Take care that when stepping, the center of the knee stays in line with the foot and hips and shoulders should stay square throughout range of motion. read more...
The standing calf raise is used to exercise the gastrocnemius muscle of the calf which has an inner and outer head, and is attached above the knee. The gastrocnemius muscle tends to be predominately fast twitch in fiber composition and responds best with heavier loads and lower repetitions. While some people point their toes inward and outward to work the different heads of the muscle, read more...
The standing abduction exercise is for the glute and outer hip. When done correctly it is an excellent way to strengthen the tensor facia late an important outer hip stabilizer. Start by adjusting platform and machine arm so that pad is against the leg and slightly above the knee. Starting with either side, push exercising leg straight out to side keeping toe forward, hips and shoulders square and abdominals drawn in. Do not lean toward or away from resistance, instead concentrate on pushing it away from body to a point where you can maintain posture. read more...
The barbell front squat uses many of the same muscles as the standard barbell squat except the bar rests in front of the body which places stress differently on the muscles in the thighs as well as the core. Start with an open hand grip holding the bar on top of the collarbone with the hand placement only slightly wider than shoulder width, wrists extended, fingers open and thumb wrapped. As you take bar out of the squat rack, keep elbows pushed up so that the lower head of the triceps is parallel to the ground (this will help to keep bar in place during the descent phase of the movement). read more...
The majority of athletic drills I practice with clients prioritize speed and technique over short distances. This particular drill uses two jumpstretch bands tied together and anchored down to provide resistance as you back-peddle. read more...
Shown in this video, we have two Jump Stretch 1.5" thick bands looped together and anchored to the floor. We then run a weight belt through the band and fasten it around the clients waist. This method of teaching forces the runner to keep accelerating in the read more...
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