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Single Leg Sport Cord

Months 3-4

(3 sets of 1-2-3 minutes)

Stand on sport cord so cord is tight and handle is just above knee (2 inches). Pull handle up to waist and lock thumb in shorts. Do a lunge and drop back knee to ground and slowly bend front knee to about 70 degrees. One second down, one second up, keep back straight, and never fully extend knee. Work to fatigue goal is 3 sets of 3 minutes each.

Tips:

  • If it is too difficult to start with cord just start with body weight and doing consecutive lunges until muscles are fatigued.

Months 4-7

(3 sets of 1-2-3 minutes)

Same exercise but continue to advance your time to fatigue. If you were resting on your back foot toe, you can advance by resting your back foot on a chair or bench for balance. One second down, one second up, keep back straight, and never fully extend knee. Work to fatigue goal is 3 sets of 3 minutes each.

Tips:

  • Use the back toe for balance, you can advance with lifting toe off ground when standing and just using a "toe tap" for balance.
Watch the Video - Single Leg Sport Cord