LIFT: SINGLE LEG SQUATS

FOCUS / PURPOSE: QUADS, GLUTES, STABILIZATION

EQUIPMENT: DUMBBELLS

TECHNIQUE
1. The athlete will begin while standing with dumbbells in each hand.
2. He will lift his left leg off of the floor and bend at the knee 90 degrees with the lifted leg.
3. He will perform a ¾ squat on his right leg while NOT allowing the lifted leg to touch the ground.
4. Once five reps are done with the right leg, he will repeat the procedure with his left.

COACHING POINTS

1. The athlete should work to maintain stability throughout the exercise. He should only count reps that are “clean.” That is, he is not falling to one side and having to catch himself from falling with the lifted leg.

PUSH-UP HOLDS WORKOUT

1. Peak Phase – 3 sets – 2 legs – 5 reps on each leg
Week 9: Repetitions for each set – 3 x 2 x 5
Week 10: Repetitions for each set – 3 x 2 x 5
Week 11: Repetitions for each set – 3 x 2 x 5
Week 12: Repetitions for each set – 3 x 2 x 5

Click here for video showing how to properly perform the inverted rows.

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