Single leg Calf Raise: 1) Step up with the front part of one foot, your heel should be unsupported 2) Shoulders, hips and ankles should be in one line and spine in neutral posittion 3) Hold one dumbbell on the side of the standing leg 4) Push up from the toes and ball of the [...]

Single leg dead lift: 1) Hold your dumbbells with your arms extended and the palms facing your thighs 2) Lift one leg up and slightly back, bend forward at your hips and  reach your dumbbells down until you feel a deep stretch in your hamstrings 3) Keep one leg up through the entire deadlift 4) [...]

Step Up 1. Place one foot on a step infront of you, preferably with the raised knee at close to a 90 degree angle ( if your step is low like mine, you can always squat down before you perform the step up) 2. Your body is vertical, your chest is up and your knee [...]

Lateral slide lunge: 1. Keep your weight on the heel of the standing leg 2. Hold medium to heavy weight dumbbels in your hands with your arms extended down and  palms facing each other 3. Bend the knee of your standing leg into a half squat and slide the towel with the other leg 4. [...]

Dumbbell Front Squat: 1. Keep your movement controlled 2. Don’t move your feet or lift your heels 3. Don’t extend your knees beyond your toes 4. Keep your shoulders back and down 5. Lower your hips until your upper legs and thighs are at least parallel with the ground Wall sit: 1. There is no [...]