LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

LANDMINE LOWER BODY EXERCISES

Landmine Variations for Lower Body Movement patterns are an excellent alternative. Especially when trying to incorporate a lateral component. They are easy to teach and offer a little more stability to an already challenging movement pattern.

Landmine: Lateral Shift / Low Hold

An Athlete can either utilize and landmine attachment or place the end of the bar in a stable corner

• The movement begins from a full squat position facing the bar. Take a wide stance, wider than shoulder width.
• Feet should be pointed out slightly. It is important that your knees track over your ankles and that your thigh, knee, shin and foot are all inline during the movement.
• Next grab the end of the bar with both hands, holding with straight arms between your legs
• Without moving your feet, shift all your weight to one leg
• Your trail leg will become straight as you shift your weight
• Without coming up out of posture, shift your weight to the other leg
• Maintain your head in a neutral, double chin position, looking slightly down.