Back Squat
Stand in good posture, feet shoulder width apart, bar on your shoulders. Squat down all the way down as low as you can while still maintaining good form and then return to the starting position. Remember to keep your pelvis and lumbar spine in a neutral position as well as your knees in line with your toes.
3 x 8
One legged kettlebell deadlift
Grab the kettlebell with one hand. Move your leg of the same side backwards and put your weight on the other leg. Lower the kettlebell bowing forward with your back straight. At the same time lift the leg on the same side with the kettlebell from the ground and slightly bend the other knee. Return to the starting position by activating the gluteus muscles. Maintain the body’s and the kettlebell side leg’s good alignment during the whole exercise.
3 x 10 per leg
Seated leg extension
Adjust the back support so that your knees are slightly over the edge of the chair. Adjust the foot roll. Extend your legs and return to the starting position.
3 x 12
Calf press
Sit on the bench with the padding over your thighs. Set your feet on the foot holds. Extend your ankles by lifting your heels and then lower them slowly and evenly back down. Keep the weight on the inside of the ball of the foot.
3 x 12
Hip lift with bosu-ball
Lie on your back, bend your feet over the bosu-ball evenly, your hands on your sides supporting. Raise your hips as high as possible while squeezing your buttocks. Slowly lower back down. Keep the knee line straight and keep your feet evenly on the bosu-ball.
3 x 12
