Strong core & legs

Lunge

Hold barbell on shoulders or weights at sides and stand in a split stance, feet about 3 feet apart.
Bend knees and lower into lunge position, keeping body erect and abs in.
Keep both knees are at 90 degree angles.
Push through the front heel, squeeze butt and slowly lift up to starting position. Make sure your front knee stays behind the toes! Targets: hams, glutes, quads and hip flexors.

Straight Leg Hip Extensions

Balance on hands and knees, abs in and back flat with one leg extended straight behind you, toes resting on floor.
Keeping leg straight, squeeze butt and lift leg to hip level.
Lower back down allowing toes to barely touch the floor. Targets: hams and glutes. (To progress, add light ankle weights)

Straight Leg Hip Flexion

Lie face up on floor. Contract abs to keep back from arching and lift right leg up until perpendicular to floor (or as high as you can), keeping knee straight. lower back to starting position. Targets: quads and hip flexors. (To progress, add light ankle weights)

Hamstring Rolls

Using exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs, body in a straight line from shoulders to feet. Squeeze back of legs and roll ball towards butt, keeping abs tight and torso in a straight line (don't sag). Targets: abdominals, back, hamstrings and calves.

One-legged hamstring rolls

One-legged hamstring rolls are harder than they look! By using only one leg at a time you'll really challenge your glutes and hamstrings as well as the muscles that help you stabilize your body.

1. Lie on the floor with right heel resting on ball and the left leg lift straight up.
2. Press into the ball to lift the hips up into a table top position. Keep the hands on the floor to help you balance.
3. Press into the ball and roll it in using the right heel, still keeping the hips lifted.
4. Roll the ball back and lower the hips down, repeating the entire sequence for 1-3 sets of 8-10 reps.

one-legged hamstring lifts

This exercise looks a lot like the one-legged hamstring roll, but the difference is that you're lifting the hips up and down rather than rolling the ball in and out. The ball adds an element of instability that will add some intensity to this move and, doing this move one leg at a time will also make it more challenging. You can always modify by keeping both feet on the ball or by doing this move on the floor.

1. Lie on the floor and put the left foot flat on the ball. Keep the ball close to the body for more control. You can also prop the ball against the wall if you need more stability.
2. Lift the right leg straight up so that the foot is facing the ceiling.
3. Press the right foot into the ball and lift the hips off the floor, taking the left leg up towards the ceiling.
4. Keep the hands on the floor to help you balance.
5. Lower the hips without touching the floor and repeat for 10-12 reps before switching sides.

Leg Press on Ball

Leg Press on Ball: By moving onto the ball you once again add instability to the move, so now you engage a number of muscle groups while you work.
Push through the heels instead of the toes.

One-Legged Ball Press

One-Legged Ball Press: By switching to one leg, you add intensity and a balance challenge.
This is an advanced move, so be careful and put your hands down for balance, if needed.

Inner-Thigh Ball Squeeze

Inner-Thigh Ball Squeeze: By taking the legs up into the air, you now have to engage your core to stabilize as you squeeze the ball.

Walking Lunges

Walking Lunges: Walking lunges force you to use the strength of your legs and core to stop that forward motion and stay in control.

Dumbbell/Barbell Squat

Dumbbell/Barbell Squat: use weights so that you now have to apply your own strength and muscle to keep good form.

Bent-Knee Deadlifts

This compound exercise works the lower back, glutes and the hamstrings in one powerful move. Form is key for protecting your back and knees on this move and a certain amount of flexibility is required. To keep this move safe and effective, squat as low as you can, keeping the weight in the heels and the knees behind the toes. If you can't reach the floor to pick up your weights, use no weight until you're able to squat all the way down.

1. Holding medium-heavy weights in front of the thighs, bend the knees and squat down until the thighs are parallel to the floor.
2. Keep the abs contracted and look naturally forward to keep the neck in alignment.
3. Place the weights on the floor and stand back up.
4. Squat down once again and pick up the weights, again keeping the abs in, and stand back up.
5. Continue to squat up and down, putting the weights on the floor and picking them up for 1-3 sets of 10-12 reps.
6. If this feels too difficult, hold the weights throughout the movement rather than releasing them on the floor.

Barbell Deadlifts

Like dumbbell deadlifts, barbell deadlifts target the glutes, hamstrings and the lower back. The difference is that you can often use a heavier weight when using a barbell, allowing you to add intensity to the exercise.

1. Hold a heavy barbell with hands about shoulder-width apart, knees slightly bent.
2. Engage the abs and keep the shoulders back and the back flat as you tip from the hips, lowering the weight towards the floor.
3. Keep the back slightly arched to protect the lower back and keep the weight close to the legs. Only lower the weight until you feel a stretch in the hamstrings, keeping the knees in a fixed position.
4. Squeeze the glutes to stand back up without locking the joints.
5. Repeat for 1-3 sets of 10-16 reps.

Deadlifts

Deadlifts are challenging enough on both legs...doing them on one leg will really challenge your balance as well as add intensity to the working leg.

1. Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor (or lift it completely off the floor for more of a challenge).
2. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.
3. Lower as far as your flexibility allows. You can bend the knee slightly if you need to.
4. Push into the heel to go back to starting position.
5. Do 1-3 sets of 10-16 reps.

Strong core & legs
	Lunge Hold barbell on shoulders or weights at sides and stand in a split stance, feet about 3 feet apart. Bend knees and lower into lunge position, keeping body erect and abs in. Keep both knees are at 90 degree angles. Push through the front heel, squeeze butt and slowly lift up to starting position. Make sure your front knee stays behind the toes! Targets: hams, glutes, quads and hip flexors.
	Straight Leg Hip Extensions Balance on hands and knees, abs in and back flat with one leg extended straight behind you, toes resting on floor. Keeping leg straight, squeeze butt and lift leg to hip level. Lower back down allowing toes to barely touch the floor. Targets: hams and glutes. (To progress, add light ankle weights)
	Straight Leg Hip Flexion Lie face up on floor. Contract abs to keep back from arching and lift right leg up until perpendicular to floor (or as high as you can), keeping knee straight. lower back to starting position. Targets: quads and hip flexors. (To progress, add light ankle weights)
	Hamstring Rolls Using exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs, body in a straight line from shoulders to feet. Squeeze back of legs and roll ball towards butt, keeping abs tight and torso in a straight line (don't sag). Targets: abdominals, back, hamstrings and calves.
	One-legged hamstring rolls One-legged hamstring rolls are harder than they look! By using only one leg at a time you'll really challenge your glutes and hamstrings as well as the muscles that help you stabilize your body. 1. Lie on the floor with right heel resting on ball and the left leg lift straight up. 2. Press into the ball to lift the hips up into a table top position. Keep the hands on the floor to help you balance. 3. Press into the ball and roll it in using the right heel, still keeping the hips lifted. 4. Roll the ball back and lower the hips down, repeating the entire sequence for 1-3 sets of 8-10 reps.
	one-legged hamstring lifts This exercise looks a lot like the one-legged hamstring roll, but the difference is that you're lifting the hips up and down rather than rolling the ball in and out. The ball adds an element of instability that will add some intensity to this move and, doing this move one leg at a time will also make it more challenging. You can always modify by keeping both feet on the ball or by doing this move on the floor. 1. Lie on the floor and put the left foot flat on the ball. Keep the ball close to the body for more control. You can also prop the ball against the wall if you need more stability. 2. Lift the right leg straight up so that the foot is facing the ceiling. 3. Press the right foot into the ball and lift the hips off the floor, taking the left leg up towards the ceiling. 4. Keep the hands on the floor to help you balance. 5. Lower the hips without touching the floor and repeat for 10-12 reps before switching sides.
	Leg Press on Ball Leg Press on Ball: By moving onto the ball you once again add instability to the move, so now you engage a number of muscle groups while you work. Push through the heels instead of the toes.
	One-Legged Ball Press One-Legged Ball Press: By switching to one leg, you add intensity and a balance challenge. This is an advanced move, so be careful and put your hands down for balance, if needed.
	Inner-Thigh Ball Squeeze Inner-Thigh Ball Squeeze: By taking the legs up into the air, you now have to engage your core to stabilize as you squeeze the ball.
	Walking Lunges Walking Lunges: Walking lunges force you to use the strength of your legs and core to stop that forward motion and stay in control.
	Dumbbell/Barbell Squat Dumbbell/Barbell Squat: use weights so that you now have to apply your own strength and muscle to keep good form.
	Bent-Knee Deadlifts This compound exercise works the lower back, glutes and the hamstrings in one powerful move. Form is key for protecting your back and knees on this move and a certain amount of flexibility is required. To keep this move safe and effective, squat as low as you can, keeping the weight in the heels and the knees behind the toes. If you can't reach the floor to pick up your weights, use no weight until you're able to squat all the way down. 1. Holding medium-heavy weights in front of the thighs, bend the knees and squat down until the thighs are parallel to the floor. 2. Keep the abs contracted and look naturally forward to keep the neck in alignment. 3. Place the weights on the floor and stand back up. 4. Squat down once again and pick up the weights, again keeping the abs in, and stand back up. 5. Continue to squat up and down, putting the weights on the floor and picking them up for 1-3 sets of 10-12 reps. 6. If this feels too difficult, hold the weights throughout the movement rather than releasing them on the floor.
	Barbell Deadlifts Like dumbbell deadlifts, barbell deadlifts target the glutes, hamstrings and the lower back. The difference is that you can often use a heavier weight when using a barbell, allowing you to add intensity to the exercise. 1. Hold a heavy barbell with hands about shoulder-width apart, knees slightly bent. 2. Engage the abs and keep the shoulders back and the back flat as you tip from the hips, lowering the weight towards the floor. 3. Keep the back slightly arched to protect the lower back and keep the weight close to the legs. Only lower the weight until you feel a stretch in the hamstrings, keeping the knees in a fixed position. 4. Squeeze the glutes to stand back up without locking the joints. 5. Repeat for 1-3 sets of 10-16 reps.
	Deadlifts Deadlifts are challenging enough on both legs...doing them on one leg will really challenge your balance as well as add intensity to the working leg. 1. Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor (or lift it completely off the floor for more of a challenge). 2. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor. 3. Lower as far as your flexibility allows. You can bend the knee slightly if you need to. 4. Push into the heel to go back to starting position. 5. Do 1-3 sets of 10-16 reps.