Lower Body Blitz by Ashley Meunier
These lower body exercises are perfect for your offseason training. Work multiple muscle groups simultaneously, targeting the glutes, thighs, hamis and calves. The exercises below can be performed using only body weight resistance or holding dumbbells to make the exercises more challenging. This ultra-efficient workout can be performed at home or at your local gym in less than 30 minutes and is guaranteed to spike your heart rate, burn calories, improve strength and performance and decrease the chance of injury.
BOX JUMP A] Find a box that is about the same height as the knee cap (progress to a higher box in the later stages of your training program).
B] Stand with your feet between shoulder and hip width apart and between 6-12 inches away from the box.
C] Lower into a quarter squat position (slight bend in the ankle, knees, and hips) D] Apply force through the floor by extending the knees, hips, and ankle in a violent manner. This will propel you upward onto the box. E] The landing position on the box should mimic your quarter squat position with a slight bend in the knee, hip, and ankle.
F] When landing on the box, land with soft feet and try and make as little noise as possible.
DB STEP UPS A] Find a box that matches the height of the bump right below the knee cap. Note: When stepping up onto the box the thigh should be parallel with the ground/box.
B] Grab two dumbbells, preferable a lighter weight to start out with.
Katie Evans (Newtown Square, PA), Women’s National Team #6
C] Start with your feet together, dumbbells at your side and standing about six inches away from the box.
D] Step up onto the box. While stepping, keep the shoulders back (squeeze the shoulder blades together) and look straight ahead while maintaining a rigid torso.
E] Once on the box, drive the opposite knee to the chest. The chest should stay tall with the shoulder blades still pinched together.
F] Step down with the leg you drove to your chest and assume the starting position. Repeat on the opposite leg.
30
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