Leg Matrix #1

Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Directions: Perform each exercise for up to 30 seconds with a 10 second rest between each.  Do 1-6 consecutive sets as desired.  See modification comments below.

1. Prisoner Squat

2. Alternating Lunge

3. Power Step Up Lunge

4. Jump Squat

Tips: Maintain good posture and "straight back" at all times by keeping a strong core.  Don't sag, collapse, or round forward--keep the core straight and strong!  During your rest periods "walk it out" to assist with circulation and recovery in lower extremities.

• If you get tired you can limit the amount per set--if that is still too hard also limit your depth on each rep.  Do your best to keep moving.

• For beginners, 1 set at a time is usually plenty--2 sets in a row max!  Anything more than that if you're not ready will just cause you to use poor form thereby decreasing the quality and increasing chance for injury--quality first!!!

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-21-06)

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