Ski-Squat- This exercise gets its name because it’s a favorite of competitive skiers
who use it to develop awesome quadriceps strength and endurance. Place your feet shoulder-width apart, about two feet out from the wall, and lean your back against the wall. Bend your knees to a half-squat position. This is position one. After a specified time of 10-20 seconds lower down to position two, about two inches lower. After the specified time, lower another two inches down to position three. You should be about thigh parallel by now. Use another two lower positions, with position five being about as far as you can bend at the knees. The five positions should be done with no rest between them. That's one set. It can also be done with one leg at a time.
Peterson step-up- Stand on the edge of a low block or bench (1/3 to 1/2 the height of
normal bench height). Have the weak leg on the box and the strong leg off the edge of the box. With your hands on your hips, bend at the knee of the weak side, lowering down (two to three seconds) until the sole of your feet almost brushes the floor. Keep the foot parallel to the ground. Pause for one second and return to full extension in about one to two seconds. If possible, don't hold onto anything during the set—the challenge of having to balance yourself will add to the fatigue. However, you may wish to do this near a wall or squat stand, just in case. Repeat with the other leg.
Split squat- also known as the “bulgarian squat” Face away from a normal height
bench and place your rear leg up on the bench. You can check your distance by ensuring that you keep a relatively vertical shin throughout the movement. Keep your chest and trunk vertical throughout. Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. Use a slow speed of execution – something like 5 seconds down, pause for 2 seconds, and 3 seconds up. Keep the knee aligned over the foot during the entire movement. After you've exhausted the weak leg, repeat with the other leg.
One legged-deadlift- Stand on one leg. Keep the other foot off the ground but roughly
parallel with the leg doing the supporting. Bend the knee of the leg supporting your weight slightly, but remember not to change that knee angle during the exercise (get a partner to watch for this, as it will be tempting!). Now, bend at the waist while
allowing the back to round and reach slowly toward the floor. If your range allows, touch the floor with the fingertips and return to the starting position. Use a speed of three seconds down, pause for one second at the top and bottom, and three seconds up. You may struggle with balance, but persist—you'll also be developing the muscles in the foot! The first time you do this, you may find that you're touching down with the non-supporting foot regularly to avoid falling over. That's okay, but try to minimize this in later workouts.
One-legged good morning- This is exactly the same as the one-legged deadlift,
except you start with a broomstick or other object on your shoulders as you would while doing a conventional good morning exercise. Hold onto the broomstick/bar with your hands in the normal fashion standing on one leg. Now bend forward and down as if you were going to touch your toes only you won’t be touching your toes because your hands will be holding onto the broomstick. Don't panic if five reps is your starting situation, and do the weak-side first.
King Deadlift- This exercise gets its name from its inventor – Australian strength
coach Ian King. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. Place your hands on the hips or by your side. The aim is to bend the knee of the supporting leg until the knee of the non- supporting leg is brushing the ground. In reality, you may have to settle for a shorter range (you'll understand why as soon as you do this workout). If the aforementioned is the case—and I expect that it will be—look to increase the range from workout to workout. You're allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement. Keep the working knee aligned
neutrally throughout the movement. Take three seconds to lower, a one-second pause at each end, and two seconds to lift.
Cross Body off box lunge- With a slightly narrower than shoulder-width stance, stand
on top of a 12 to 18 inch step or block. Make sure there's extra floor space on the sides. With one leg, step down and behind you and across the body to the floor. Next, push with the elevated foot so that the "crossed-under" foot can return to shoulder- width position on the step.
Scissor hip extension- Lie on your back with your feet elevated on either a high
bench or pressed firmly against a wall. The legs should be slightly bent. Perform two movements at the same time. First, bring the non-working leg towards your chest (hip flexion and knee flexion). Second, lift your hips off the ground by concentrating on driving the working leg down. Both movements must be executed as fast as possible.
Natural glute-ham raise- Kneel down and lock your feet under something solid and
heavy (a partner can do just fine, but he must be able to hold you down). The trunk is upright and the arms are alongside the body. Find a pad or something to rest your knees on. A towel will work just fine for most. Without rounding your back Lower yourself towards the ground as slowly as possible. To do so you must produce a powerful hamstring contraction or else you'll find yourself embedded in the floor! If you're able to bring yourself back up on your own, do so, but most guys will need a little push-off with the arms to get moving.
Slow tempo lunge- Standing with your feet hip width apart take a large step forward
toes and the back knee is just shy of the ground. Pause for 2-3 seconds and slowly rise back up but don’t move your feet. Stay in that position and complete all the reps for that leg before moving onto the other leg.
Standing hip abduction- This exercises strengthens the outer hips and glutes. Find
something to lean against and take the opposite leg and slowly raise it as high as possible and try to hold that position for 3-5 seconds. The finished position would appear as if you’re kicking something. Bring the leg back down slowly and repeat.
Jump in place + land in deep lunge- With your feet shoulder width apart and
standing erect take a moderate jump in the air and land in a deep lunge position. Attempt to “stick” the landing without any bouncing or unnecessary movement. Try to absorb the impact with both legs so that your lead knee doesn’t absorb all the stress. This places the majority of the stress on the hamstrings and glutes. From the landing position stand up and repeat.
THE ROUTINES