| Exercise | | Manual-Notes (if any) |
 Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance | Tempo | Time | | |
 Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance | Tempo | Time | | |
 Supine Hip Extensions
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Press your feet into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance | Tempo | Time | | |
 Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance | Tempo | Time | | |
 Slideboard Bodyweight Reverse Lunge
1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees.
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance | Tempo | Time | | |
 Slide board hamstring curls
1. Start by putting something on your shoes or place a towel on the slide board.
2. Place your heels on the slide board and lie on your back.
3. Proceed to press into the slide board and pull your feet towards your hips while raise your hips off the ground.
3. Return to the starting position and repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance | Tempo | Time | | |
 Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance | Tempo | Time | | |
