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Leg Strength/Toning |
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Exercise Name |
Plie‘ Squats |
Exercise Code |
ALPS1 |
Exercise Description |
Stand with feet a little more than |
Exercise Variation |
Using the same technique, remain |
Exercise Teaching Hints |
Keep upper body straight and do not let knees lead out over |
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Exercise Name |
Squat Kicks |
Exercise Code |
ALSK2 |
Exercise Description |
Begin standing with feet |
Exercise Variation |
Perform kicks in each direction |
Exercise Teaching Hints |
Focus on keeping torso upright and |
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Exercise Name |
Calf Raises |
Exercise Code |
ALCR3 |
Exercise Description |
Stand on the edge of a mat with |
Exercise Variation |
Perform the calf raises standing |
Exercise Teaching Hints |
Do several repetitions, but do not |
Juniors and Adults Leg Strength/Toning Exercises
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Exercise Name |
Depth Jumps |
Exercise Code |
ALDJ4 |
Exercise Description |
Begin standing on top of a |
Exercise Variation |
Jump up and then forward on the |
Exercise Teaching Hints |
Emphasize proper landing |
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Exercise Name |
Leg Balance Series |
Exercise Code |
ALLBS5 |
Exercise Description |
Begin in a squat. Stand up with |
Exercise Variation |
Start from standing, |
Exercise Teaching Hints |
Go slowly and focus on keeping |
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Exercise Name |
Quad Contractions |
Exercise Code |
ALQC6 |
Exercise Description |
Sit in a pike position, legs |
Exercise Variation |
Can also perform quadriceps |
Exercise Teaching Hints |
Focus on isolating the quadriceps |
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Exercise Name |
Toe Lifts |
Exercise Code |
ALTL7 |
Exercise Description |
Stand with feet flat on the |
Exercise Variation |
Can perform this exercise while |
Exercise Teaching Hints |
Work to feel the stretch in the |
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Exercise Name |
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Exercise Code |
ALGB8 |
Exercise Description |
Lay on back with knees bent. Cross arms over chest. Lift hips up off of |
Exercise Variation |
Perform as above but use arms at |
Exercise Teaching Hints |
Use not only the leg muscles but |
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Exercise Name |
Thigh Adduction |
Exercise Code |
ALTA9 |
Exercise Description |
Lay on side, supporting with lower |
Exercise Variation |
Can also be done with top leg bent |
Exercise Teaching Hints |
Should feel muscles on inside of |
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Exercise Name |
Fire Hydrants |
Exercise Code |
ALFH10 |
Exercise Description |
This exercise is done in four |
Exercise Variation |
Exercise can be performed by just |
Exercise Teaching Hints |
Motion must be performed slowly |
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Exercise Name |
Wall Sits |
Exercise Code |
ALWS11 |
Exercise Description |
Participants sit against wall with |
Exercise Variation |
Exercise can be performed by |
Exercise Teaching Hints |
Back must be straight and against |
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Exercise Name |
Squats |
Exercise Code |
ALS12 |
Exercise Description |
Participants stand with feet hip |
Exercise Variation |
Exercise can be performed with a |
Exercise Teaching Hints |
Squat towards back, pushing bottom |
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Exercise Name |
Leg Lift Circles |
Exercise Code |
ALLLC13 |
Exercise Description |
Participants sit on floor with |
Exercise Variation |
Can perform by just holding legs |
Exercise Teaching Hints |
Movement should be performed |
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Exercise Name |
Cross Jumps |
Exercise Code |
ALCJ14 |
Exercise Description |
Tape crosses on floor or use a |
Exercise Variation |
Same benefits can be received from |
Exercise Teaching Hints |
Jumps should be low and |
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Exercise Name |
Inside Side Lying Leg Lifts |
Exercise Code |
ALISLL15 |
Exercise Description |
Participants lay on side with arms |
Exercise Variation |
Exercise can be performed while |
Exercise Teaching Hints |
Lift heel up with inside of ankle |
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Exercise Name |
Lying Side Leg Lifts |
Exercise Code |
ALLSL16 |
Exercise Description |
Participants lay on side with arms |
Exercise Variation |
Exercise can be performed without |
Exercise Teaching Hints |
When extending leg, knee should |
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Exercise Name |
Heel Lift Backs |
Exercise Code |
ALHLB17 |
Exercise Description |
Participants begin by starting on |
Exercise Variation |
Exercise can be performed with |
Exercise Teaching Hints |
Head should not be lifted up, do |
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Exercise Name |
Thera-band Thigh Lifts |
Exercise Code |
ALTTL18 |
Exercise Description |
Participants lay on side with arms |
Exercise Variation |
Exercise can be performed with thera-band around thighs-or closer to core. |
Exercise Teaching Hints |
Exercise should be performed |
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Exercise Name |
Thera-band Leg Extensions |
Exercise Code |
ALTLE19 |
Exercise Description |
Participants begin by standing |
Exercise Variation |
Exercise can be performed while |
Exercise Teaching Hints |
Knee should not be locked at top |
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Exercise Name |
Hamstring Heel Curl With Stability |
Exercise Code |
ALHHCB20 |
Exercise Description |
Participants lay on back on floor |
Exercise Variation |
Exercise can be performed by just |
Exercise Teaching Hints |
Hamstrings should always be firing |
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Exercise Name |
Laying Lunges |
Exercise Code |
ALLL21 |
Exercise Description |
Lie on back with stability ball at |
Exercise Variation |
Perform the laying lunge while |
Exercise Teaching Hints |
Try to keep back from arching when |
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Exercise Name |
Thera-band Calf Press |
Exercise Code |
ALTCP22 |
Exercise Description |
Sit on the floor in a pike |
Exercise Variation |
Follow the same technique as |
Exercise Teaching Hints |
Pulling the band tighter towards |
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Exercise Name |
Walking Lunges |
Exercise Code |
ALWL23 |
Exercise Description |
Holding weights down at either |
Exercise Variation |
If just starting off, perform this exercises as described above but do not use the |
Exercise Teaching Hints |
Use slow definitive movements and |
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Exercise Name |
Stair Squats |
Exercise Code |
ALSS24 |
Exercise Description |
Stand on the edge of the stepper |
Exercise Variation |
Begin with one foot on stepper and |
Exercise Teaching Hints |
Try not to lean forward or to the |
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Exercise Name |
Walk & Rotate Lunges |
Exercise Code |
ALWRL25 |
Exercise Description |
Holding medicine ball in front of |
Exercise Variation |
Perform the lunges as described |
Exercise Teaching Hints |
Focus on making a 90 degree angle |