KINESIOLOGY + WELLNESS COUNSELLING by ERICA OTTO
Vertical Jump Single Leg
Muscles Worked: full body
Purpose: strength & resistance
Form: Start on one leg in a semi-squat position
Back leg behind, engage your core
Jump into the air, drive back knee towards your chest as you explode from the front hip
Jumping leg stays straight in the air
Land on the same leg, absorbing the shock with triple flexion *(hips, knees & ankles)*
Immediately explode into the next jump
Repeat & Enjoy!
Squat + Clamshell (band)
Muscles Worked:upper & lower body, core
Purpose: strength & stability
Form: Stand with good posture, feet shoulder width apart
Perform a squatting motion by bending at the hips
Rotate one knee out while holding the other knee stable
Return to start position & repeat on the other side
Enjoy!
Bridge- Feet Staggered ( Arms out)
Muscles Worked: core & lower body
Purpose: strength & resistance
Form: Lie on your back with arms stretched out & away from sides
Bend hips & knees, placing feet flat on surface
Slide one foot 6-12″ forward
Lift your hips off the surface to make a bridge
Lower slowly
Repeat & Enjoy!
Step Up
Muscles worked: glutes and core
Form: Stand infront of a box or a step
Step up onto the box with weight in heel
Pelvis netural
Shift weight forwards & press up using your glutes (pushing the step away from you)
Repeat & Enjoy!
Purpose: for ankle, leg and hip stability.
Muscles worked: Gluteus and quads
Form: Begin the exercise standing on the bosu ball and shifting from side to side. When this feels comfortable, try to march faster while maintaining stability.
*Be careful to not roll your ankle