- Exercise that is a full compound movement, primarily targeting the Quads and Glutes. Puts significant stress on CNS, so it should be performed with attention to form with lower reps. - Setup: Set bar hooks so the bar is sitting slightly below shoulder height. Set safety rack slightly below depth of parallel squat to ensure the bat does not make contact with the bar. Stand underneath the bar, squeezing the traps and shoulder blades together to create a base or shelf for the bar to rest on. Grab the bar with an overhand grip shoulder width or slightly further apart. Stand up while lifting the bar and take 3 steps backwards. Place feet hip width apart, or wider as necessary. - Cues: “Tripod” Feet, when squatting you want force to be evenly dispersed across the feet (Do not rise off heels or the balls of the feet). Externally rotate the knees, ensuring that the knees are in-line with the foot during the entirety of the movement. - Movement: Brace: Take a deep inhale, providing a stable core protecting the spine. Descend in the squat by pushing hips back and bending at the knees, making sure the bar path is linear and above the midline of the foot. Control the weight slowly until the thighs are parallel with the floor. Pause. Contract to standing. Ideally breath is held during the entirety of the movement, but OK to exhale during ascending part of the squat. Repeat. - NOTE: Squat should be performed in flat soled shoes, barefoot, or in barefoot trainers. Cushioned shoes cause uneven force distribution, leading to a tendency to rise off the heels. Those with ankle mobility issues can perform the squat with elevated heels using small plates, or weightlifting shoes.

- Compound movement that targets the posterior chain including the back, hamstring, and LHPC. - Setup: Stand with the bar above the midfoot, using either a conventional (Quad biased) or sumo (Glute biased) stance. Hinge at the hips and slightly squat in order to grab the bar with an overhand grip. Shins should come into contact with the bar. Shoulders should be aligned slightly in front of the bar. Maintain a neutral spine. - Movement: Pull slack out of the bar by engaging the lat muscles. Contract muscles by pulling on the bar, squeezing the posterior chain and driving feet into the ground. The hips and shoulders should rise at the same time. Ends at full extension of hips and knees. Return to starting position. Repeat.

- Exercise on machine that targets the lower body including the quadriceps, glutes, hamstrings, and calves. - Setup: Can be performed on the horizontal leg press, 45* leg press, or other leg press machine variants. Ideal machine is the 45* incline as shown in the attached video. If the seat incline is adjustable, set to the lowest setting to allow largest range of motion if possible. Feet placement changes the bias of the muscle groups. (Low = Quads, Middle = Balanced, High = Glutes). Place feet slightly wider than hips width apart. - Movement: Using control, lower the weight, driving your knees out towards your shoulders. Do not allow the knees to cave inwards, maintaining tracking of the knees in like with the foot. Using the handles pull yourself into the seat, do not allow the lower back or glutes to rise off the seat. Pause in the bottom position. Contract with control to the start. (Knees locking OK if done under control). Repeat.

- Exercise that targets the Gastrocnemius of the calf. Dual headed muscle that is used when the legs are straightened. - Can be performed standing, in a standing calf raise machine, or on a leg press with legs fully extended. - Setup: With feet hip width apart, fully extend the knees (lockout OK). Balls of feet should be the only part in contact with the “ground” surface, with heels floating. - Movement: Contract the calves and slowly control the descent until a stretch can be felt in the calves. Pause. Repeat.

- Leg “pulling” exercise, Primarily targets the hamstrings - Setup: Adjust seat so that knees are just in front of the pad, with pad resting on lower thigh. Make sure back is firmly pressed against backrest. Grip handles. - Movement: Squeeze hamstrings through entire range of motion. Pause. Slowly return to starting position, allowing full stretch at the top of movement.

- Exercise that targets the quadriceps muscle group. Machine-based allows the individual to isolate the target muscle. - Setup: Set the ankle padding to sit right above the ankles, with your knees slightly in front of the edge of the chair. The lower leg should be perpendicular to the floor at the bottom position. - Movement: Contract the quadriceps to raise the weight, pause, and slowly control the descent until the bottom position is reached.

- Exercise that targets the Soleus muscle of the calves. The soleus is responsible for calf force generation in bent knee positions (I.e. Jumping). - Setup: Can be performed with a seated calf raise machine or with dumbbells placed on the knees. Take a seated position with feet hip width apart. - Movement: Contract the calf muscles to the top position, then slowly control the descent back to the starting position. - NOTE: Feet can be slightly elevated using a raise surface (I.e. Plate, Yoga block), in order to allow more stretch in the bottom position. Place the object on the floor, with only the balls of your feet on the object (heels hanging off the back).