Variation
II:
Squats
with
feet
turned
out
-
This
exercise
is
designed
to
working
the
adductors.
TOE
RAISES
1. Place
the
feet
on
the
upper
area
of
the
kickplate
and
fully
extend
the
legs.
2. Walk
the
feet
down
the
kickplate
until
the
balls
of
the
feet
are
parallel,
shoulder
width
apart,
and
the
heels
are
hanging
unsupported
beneath
the
bottom
edge
of
the
kickplate.
Ankles
are
neutral
and
relaxed
with
the
weight
equally
supported
by
both
feet.
3. Raise
up
on
the
toes
of
both
feet.
4. Lower
heels
to
starting
position.
5. Complete
3
sets
of
10
reps
with
a
30
second
rest
in
between
each
set.
6. Gradually
increase
resistance,
repetitions,
and
sets
as
skill
improves.
Variation:
Increase
the
shifting
of
weight
from
one
side
to
the
other
until
using
just
one
leg.
Variation
II:
Combine
both
toe
raises
and
heel
cord
stretch
to
form
a
complete
range
of
motion.
SIDE
LAYING
SQUAT
Page
53
of
73
Содержание Shuttle Recovery
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