This plan is designed to to build strength in your knees, quads, glutes, calves, and ankles. Don’t forget to do a gentle warm-up, and stretch to cool down. Enjoy!
Catherine O’Connor – Lead coach
Quick list
Toe walks – 10 steps – 4 to 6 sets.
Lunge with calf raises – 10 to 15 reps each leg – 3 sets
Calf raise – 10-15 reps – 4 sets
Jump squats – 15 reps – 4 sets
Mountain climber – 15-20 reps – 3 sets
Low side-to-side lunge – 15 reps – 3 sets
Single leg squat – 10 to 15 reps each leg – 3 sets
Bridge – 10 to 15 reps – 3 sets
Clam – 10 to 15 reps each side – 3 sets.
Movements
Toe walk – 10 steps – 4 to 6 sets
Raise up on your toes and walk forward on your toes.
Lunge with calf raises – 10 to 15 reps each leg – 3 sets
Stand with feet hip width apart. Step forward with your right leg and lunge. Lift and lower your right heel for 10-15 reps; your weight should be over your right toe. Come back to standing and repeat with left leg.
Calf raise – 10-15 reps – 4 sets
Stand on the edge of a step with your toes on the edge. Raise and lower onto balls of feet, keeping your legs straight.
Jump squats – 15 reps – 4 sets
Get into squat position and explode into a jump (high as you can), landing softly.
Mountain climber – 15-20 reps – 3 sets
From a high plank position, alternate drive your knees toward your core at fast pace. Keep your back straight and your core tight.
Low side-to-side lunge – 15 reps – 3 sets
Feet wider than hip-width apart, bend your left leg, keeping right leg straight. Weight is over your left knee and push your bottom back. Shift straight to other side, alternating back and forth
Single leg squat – 10 to 15 reps each leg – 3 sets
Holding one leg of the ground, use your arms to stabilise and slowly bend your standing leg into a squat. Rise under control.
Bridge – 10 to 15 reps – 3 sets
Lie flat on your back, bend your knees with your heels placed near your bottom. Push your hips upwards, and hold for a 3-4 seconds before gently lower back onto floor.
Clam – 10 to 15 reps each side – 3 sets
Lie on your side and bend your knees, keeping them together, pulling them up towards your hips. Your arm will be more comfortable stretched out with hear head lying on it. Gently raise the top knee, other one is on the floor, hold for 3-5 seconds before lowering.
