Mustang Power

 

Lower Extremity Auxiliary Lifts

Step Ups

Steps:
  1. Start with a barbell on your back with a manageable weight in a comfortable position.
  2. Place your entire foot on a box with the other foot still on the ground.
  3. Step up onto the box.

Step back down with the same form.
For power step ups, step up onto the box and raise your knee high in a controlled explosive motion.(far right picture)



Lunges


Steps

  1. Start with a barbell comfortably on your back.
  2. Keeping your head and chest up, stride forward with one leg until your knee is at a 90 degree angle and your back leg is slightly bent.
  3. Lower body until lead leg is parallel with the ground and back knee is almost touching ground.
  4. Raise back to the starting position following the same path and keeping your trunk tight.

Lunges can be done straight ahead, lateral, or at a 45 degree angle.



Straight Leg Dead Lifts


Steps:

  1. Stand with a shoulder width or narrower stance on box with feet flat beneath bar.
  2. Bend knees and bend over with lower back straight.
  3. Lift weight to standing position.
  4. With knees straight, lower bar toward the top of the feet by bending hips.
  5. After hips can no longer flex, bend waist as bar approaches top of feet.

Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly.



Single Leg Box Squat


Steps:

  1. Start with one foot on the box in a balanced position.
  2. Keeping your head and chest up, sit back and lower your hips until your thighs are as parallel to the ground as possible.
  3. While descending, keep your hands out in front of you for balance.
  4. Single leg box squats can be done with the opposite foot in front, or behind and to the side (also works the hips).

You can use a medicine ball to make it more difficult.

Leg in Front


Leg Behind Opposite Leg



Single Leg Straight Leg Dead Lifts


Steps:

  1. Start with one foot off the ground and a dumbbell in the same hand as the foot on the floor.
  2. Keeping both legs straight bend forward at the hips while pushing back one leg until you reach as far as you can go.

Slowly come back to the starting position but don't let your foot touch the ground.




Single Leg Bridges


Steps:

  1. Start with your back flat on the ground and one knee bent.
  2. Keep your hands at your sides and raise your trunk up so that the extended leg is parallel with the thigh of the bent leg.
  3. Hold this position keeping your back straight and trunk tight.