Section 3 - Exercise Videos
Exercise #1 - Hip Flexors, Knee Extensors
The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left.
The final holding position for the right leg is shown in Figure 1a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left leg as shown in Figure 1b below.
Figure 1a. Final hold position with the right leg.
Figure 1b. Final hold position with the left leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #1
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- The exercises demonstrated in this program are meant to be physically challenging so if you find that your initial attempt with an exercise is too easy, you can either take an extra step away from the pole to further stretch the band, use a band with a higher resistance level, or use two or more bands at the same time. Remember, holding the final position for these exercises using 70-80% of your maximum strength is a significant amount of effort to exert over a 10-15 second period of time before wanting to take a rest.
- It doesn’t matter what time of day you exercise however, your body will respond best if you choose the same time each day to train.