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Get into a lunge position (see Lunge Stretch). Drop the right knee onto the floor in front of you, and bring the foot across in front of your body, keeping it as far forward as possible. Lean forward as far as you can, keeping your body over the right foot. Hold for 30 seconds, and repeat twice with each leg. What it stretches: glutes, IT band (outside quad muscle).
Use the lower back muscles to pull your body up until it’s parallel with the floor. Simultaneously, pull the bar toward your chest, keeping your elbows out to the side. Pause for one to two seconds and slowly lower to the starting position. Do three sets of 10 to 15 reps. What it works: lower and upper back.
Lie prone on a back extension machine. The front edge should align with your hips and be high enough that you can bend forward at the hip joint, fully extend the arms and grip a weight bar without it touching the ground.
Use the core muscles-not the arm-to pull the cable up and across your body until the arms are fully extended. Keep your eyes on your hands as you pull. Using a slow, even pace, do three sets of 10 to 15 on each side. What it works: obliques, trunk rotators.
Stand at a 45-degree angle with feet shoulder-width apart, pointing away from the lower cable on a cable machine. Grip the handle with the hand closest to the cable; put the other over the top for stability.
Then jump down to the opposite side of the platform onto your left leg. Stay in an athletic stance as you land. Continue back and forth for three one-minute sets. Increase the length of time as you improve. For your first attempt, do the jumps on the ground or use a low platform. Increase the height as you’re able, until the platform stands just below knee-height. If you have knee problems, explode up, but step down lightly.
Land on the left leg, touch your right leg to the platform…
Using your right leg, jump sideways onto a stable platform, bending your knees and exploding upward.
(B) Bend forward slowly as far as you can stretch, while keeping your back straight. Then return to the starting position. Do three sets of eight repetitions.
What it works: hamstrings, lower back.
Stand on a platform or stack of weights that is six inches off the ground (this will allow for a full range of motion). Feet should be shoulder-width apart, and knees should have a slight bend. Using an overhand grip, hold a weight bar in front of you with your arms fully extended downward.
With your left leg, step forward at a 45-degree angle. Keep the left foot flat, and bend the left knee, keeping it directly above the ankle.
Stand up straight with feet shoulder-width apart and abs and glutes contracted. Hold a weight bar across your upper back.