Leg Work Flashcards
Hamstring Curl
Intermediate
Long Box Group
Set Up: Lying prone on Long Box, facing footbar, arms hugging front of box, trunk lifted, legs straight and together,
thighs lifted off box, feet in straps, ropes shortened
Resistance: light
Exhale: Bend legs
Inhale: Straighten legs, return to start position
MUSCLE FOCUS • Knee flexors
• Hip extensors
• Spinal extensors
• Spinal flexors
OBJECTIVES • Knee flexor strength
• Hip extensor strength
• Spinal extensor control
CUES • Keep upper back lfited and chest open
• Keep pressing arms into box
• Keep abdominals engaged
• Maintain hip extension
• Keep eyes focused forward
Skating Single Leg
Intermediate
Set Up: Standing upright, one foot on Foot Platform, other foot on front edge of carriage, hands behind head, legs bent,
weight on leg on Foot Platform
Resistance: light to medium
Exhale: Straighten leg on carriage
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Hip abductors
• Knee extensors
• Spinal extensors
• Spinal flexors
OBJECTIVES • Hip abductor strength
• Knee extensor strength
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Keep weight on supporting leg
• Maintain consistent height of body
• Straighten moving leg completely
Split Side
Intermediate
Split Side Group
Set Up: Standing upright, feet aligned with each other, one foot on front of Foot Platform, other foot against shoulder
rest, arms in T position, palms facing down
Resistance: light
Inhale: Open legs, moving carriage out
Exhale: Close legs, moving carriage in, return to start position
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip adductor strength
• Hip adductor stretch
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Pause when carriage is fully out and when carriage is against stopper
• Imagine reaching crown of head to ceiling throughout
Parallel Position
Intermediate
Jumping Series
Set Up: Lying supine in neutral spine position, legs bent and
parallel, feet placed on Jump Board, hip width apart,
heels pressing down
Resistance: light to medium
Exhale: Straighten legs, plantarflex feet, jump
Inhale: Land, bend legs, return to start position
MUSCLE FOCUS • Knee extensors
• Ankle-foot plantarflexors
• Hip extensors
OBJECTIVES • Knee extensor strength
• Ankle-foot plantarflexor strength
• Hip extensor control
• Pelvic lumbar stabilization
CUES • Articulate through feet on take off and landing
• Maintain heel contact with Jump Board prior to jump and
following landing
• Maintain pelvic lumbar stabilization
V-Position
Intermediate
Jumping Series
Set Up: Lying supine in neutral spine position, hips externally
rotated, feet placed on Jump Board in small V position,
heels pressing down
Resistance: light to medium
Exhale: Straighten legs, plantarflex feet, jump
Inhale: Land, bend legs, return to start position
MUSCLE FOCUS • Knee extensors
• Ankle-foot plantarflexors
• Hip adductors
• Hip extensors
OBJECTIVES • Knee extensor strength
• Ankle plantarflexor strength
• Hip adductor control
• Hip extensor control
• Pelvic lumbar stabilization
CUES • Keep knees aligned over feet
• Keep legs together during jump
• Maintain heel contact with Jump Board prior to jump and
following landing
Single Leg Parallel
Intermediate
Jumping Series
Set Up: Lying supine in neutral spine position, legs parallel, one
foot on Jump Board, heel pressing down , other leg in
tabletop position
Resistance: light to medium
Exhale: Straighten leg, plantarflex foot, jump
Inhale: Land, bend leg, return to start position
MUSCLE FOCUS • Knee extensors
• Ankle-foot plantarflexors
• Hip extensors
OBJECTIVES • Knee extensor strength
• Ankle-foot plantarflexor strength
• Hip extensor control
• Pelvic lumbar stabilization
CUES • Keep leg that is in tabletop position stable
• Articulate through foot on take off and landing
• Maintain heel contact with Jump Board prior to jump and following landing
• Maintain pelvic lumbar stabilization
Leg Changes
Intermediate
Jumping Series
Set Up: Lying supine in neutral spine position, legs parallel, one
foot on Jump Board, heel pressing down, other leg in
tabletop position
Resistance: light to medium
Exhale: Straighten leg, plantarflex foot, jump, simutaneously
straighten other leg
Inhale: Land on opposite foot, bend leg, alternate
MUSCLE FOCUS • Knee extensors
• Ankle-foot plantarflexors
• Hip extensors
OBJECTIVES • Knee extensor strength
• Ankle plantarflexor strength
• Hip extensor control
• Pelvic lumbar stabilization
CUES • Straighten both legs after jump and prior to landing
• Articulate through foot on take off and landing
• Maintain heel contact with Jump Board prior to jump and
following landing
