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Triathlete's Quadriceps Strengthening Wo...
Standing Quadriceps Stretch
1. Stranding with your feet together. Bend your left leg behind you, and grasp your foot with your left hand. Pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Keep both knees together and aligned. 2. Hold for 15 seconds. Repeat sequence three times on each leg.
Standing Quadriceps Stretch (Modified)
1. Wrap a resistance band or small towel around your ankle and grasp both ends to aid in raising your foot. 2. Stranding with your feet together. Bend your left leg behind you, and grasp your foot with your left hand. Pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Keep both knees together and aligned. 3. Hold for 15 seconds. Repeat sequence three times on each leg.
Lateral Low Lunge
1. Stand with your feet planted widely and your arms outstretched in front of you, parallel to the floor. 2. Step out to the left. Squat down on your right leg, bending at your hips, while maintaining a neutral spine. Begin to extend your left leg, keeping both feet flat on the floor. 3. Bend your right knee until your thigh is parallel to the floor, and your left leg is fully extended. 4. Keeping your arms parallel to the ground, squeeze your buttocks and press off your right leg to return to the starting position, and repeat.
Knee Squat (Modified 1)
1. Grasp a weighted medicine ball or dumbbell in both hands. 2. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 3. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 4. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 5. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 6. Exhale, and return to the original position. Repeat five to six times.
1. Lying prone on the floor with your legs adducted and parallel ,flex your knees. Bend your arms and place your hands, interlaced, in the small of your back. Allow your elbows to drop down to the mat. 2. Exhale, pulsing your knees for three breaths while keeping your pelvis stable. 3. Inhale, and stretch your spine and hips, separating your legs and reaching your arms back toward your hips. Look forward through the stretch. Extend your arms far behind your back, squeezing your shoulder blades together to open up your chest. 4. Exhale, bringing your legs together and bending your knees to return to your starting position. Bend your elbows and bring your hands to the small of your back. 5. Repeat.
1. Kneel with your back straight and your knees hip-width apart on the floor, your arms by your sides. Pull in your abdominals, drawing your navel towards your spine. 2. Lean back, keeping your hips open and aligned with your shoulders, stretching the front of your thighs. 3. Once you have leaned back as far as you can, squeeze your buttocks and slowly bring your body back tot he upright position. Repeat.
1. Standing, separate your feet wider than hip-width, so that you are in a straddle position. Bend your knees. 2. Place your hands on your knees and bend at your hips, keeping your spine in neutral and your shoulders slightly forwards. 3. Keeping your torso in the same position and your hips behind your heels, shift your weight to one side, bending your knee while extending your opposite leg. Hold for 10 seconds and repeat on the other side.
1. Lie on your right side with knees bent and stacked on top of each other. Bend your left elbow, placing it directly underneath your shoulder so that your forearm is supporting your upper body. Place your left hand on your hip. 2. Without moving your hips, open your left knee upwards, and then return to the starting position. Repeat. 3. Lift both ankles off the floor, making sure to maintain a straight line with the torso. 4. While your ankles are still lifted, lift and lower your left knee to open and close your legs. Repeat. 5. The final part of this series beings with both ankles elevated. Lift your left knee to separate your legs, and then straigten your left leg, being careful not to move the position of your thigh. Bend your knee and return to the starting position. Repeat, switch sides, and start from the beginning.
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