Lunge
Start: Feet split, front foot flat and on ball of back foot, shoulders back and
arms extended by side of legs
Finish: Squat down keeping front foot flat and on ball of back foot, while keeping
shoulders back and arms extended by side
Squat
Start: Feet hip width apart, shoulders back, abs tight, arms extended by side and heels flat
Finish: Squat down keeping shoulders back, sticking butt out, and heels flat
and not allowing the knee to go over the toes
Step up on Bench
Start: Step up on bench, shoulders back, front foot flat arms extended by side
Finish: Stand on bench and repeat equally with each leg
Lying Hip Abduction
Start: Lying on side with top leg straight and bottom leg bent, arm extended hold ling dumbbell on top of thigh
Finish: Raise leg up while keeping top leg straight and holding dumbbell on top of side thigh
Lying Leg Curl
Start: Lying on stomach with legs extended, have spotter place dumbbell between feet
Finish: While firmly holding dumbbell between feet, curl legs up towards butt reaching approximate right angle
Middle Squats
Start: Feet wider than hip width apart, shoulders back and arms extended
holding dumbbell between pelvis with heels flat
Finish: Squatting down while keeping shoulders back and heels flat
squat down to about a right angle