Exercise 1

Single-Leg Ball on Wall Squat with Calf Raise

FOCUS: Quadriceps strength

HOW: Lean against a wall with the exercise ball between your low back and the wall. Stand on one leg and maintain a level pelvis. Squat down and stop when your hip is just above your stance-leg knee. Feel a strong contraction in your quad. Now do eight calf raises. Return to standing but do not lock your stance-leg knee – keep the tension in the muscle. Do eight dynamic regular reps, then hover at the bottom and do seven calf raises. Then do seven dynamic regular reps. Continue this pattern down to one, then switch sides.

DO: One set per leg