Leg Strength

Sit to Stand

 

• Start sitting at the edge of the bench or chair with the feet facing forward and shoulder width apart.
• Keep the back straight and the head up throughout the entire exercise.
• Stand up, fully extending your hips and then begin to sit back into the bench or chair.
• Note: Do not allow your knees to collapse inward or together as you stand or sit.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

Sit To Stand (download the PDF)

Lunge

 

• Start in a staggered position with one leg in front of the other.
• Make sure you begin with the front knee behind the toes.
• Lower the back knee towards the floor.
• Stand up out of the lunge keeping the knee in line with the foot and hip.
• Make sure the back is straight and both shoulders face straight in front of you.
• Note: To make this exercise more challenging, add dumbbell weight.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

 

Week 28 – Lunge (download the PDF)

Deadlift

 

• Start with feet shoulder width apart and back straight.
• Keeping the back straight and the knees slightly bent, bend at the hips lowering the dumbbells towards the floor.
• The back must remain straight and lower until you feel a pull into the back of the legs.
• Push the hips backward without bending the knee any further to feel a deeper pull in the back of the legs.
• Focus on keeping the head straight and back straight throughout.

 

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

Week 15 – Deadlift (download the PDF)

Squat

 

• Stand with legs shoulder width apart.
• Push your hips backward as you squat down to 90 degrees (thighs parallel to the ground) and keep the knees in line with the toes.
• Ensure to keep the back straight and the head up throughout the squat.
• Notes:
  • Keep your hands/arms out in front for balance.
  • Do not allow your knees to collapse inward while sitting into and standing out of the squat position.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

Week 8 – Squat (download the PDF)

One Leg Deadlift

 

• Start with feet shoulder width apart and stand on one leg.
• Keeping the leg straight, take your heel backwards.
• Keep a slight bend in the knee of the leg on the ground. Continue to hinge/bend at the waist keeping the back and leg straight.
• Once you feel a slight pull in the leg you are standing on you can return to the starting position.
• Note: Focus on keeping the hips level and the back straight throughout the exercise.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

Week 22 – One Leg Deadlift (download the PDF)