1. Hamstring triple threats: Lift hips with legs extended, and curl exercise ball toward hips.
2. Power lunges: Start in forward lunge position, push off both legs to opposite stance, and repeat. Builds quads, glutes, and hamstrings.
3. Power skaters: Start with one knee lifted, hop to the other side and reach toward the ground. Builds lateral stabilizers and quads.
4. Mogul push: Jump from side to side, maintaining balance on landing and holding for two counts before pushing off to the other side. Use a medicine ball for weight to drop over each hip as you land. Develops core and quad control.
5. Single leg stand-up: Lift one leg while seated and hold it while you push up to a stand. Return the leg to the floor before sitting. Develops quads and helps protect knees.
