Stand on elevated surface

Lifting one leg, lower self with supporting leg

Lightly lower self to touch heel of non-supporting leg to floor

With a controlled motion, raise self back to standing with supporting leg

Alternate legs and repeat

Standing with legs armpit-width apart, feet angled out slightly (25°-30°)

Keeping core engaged and braced, raise weight to under chin

Keeping core engaged and braced, slowly lower into a comfortable squat

Pause at the bottom of the squat, and slowly raise back to starting position

Keep knees over toes, not letting knees fall inward.

Stand with feet shoulder-width apart, facing aerobic deck

Place foot on Aerobic deck, and step up

Raise self with foot on Aerobic deck, pausing at the top and regaining balance

Slowly lower self to beginning position, resisting gravity on the way down

Arms may be utilized, but tempo should remain slow for maximum benefit.

Beginning position is a rear lunge with back foot elevated

Enter lunge, keeping weight on front leg

Raise self out of lunge and repeat for full set of repetitions.

Rest, Switch legs, and repeat.

- NOTE- The Rear leg should not be elevated so high that the hip twists outward during the lowering portion of the exercise. The hips should remain facing forward to avoid movement compensations. If the hips can't remain forward during this exercise, lower the rear leg.

Enter into a side lunge, with feet turned out slightly (25°-30°)

Keeping the knees in line with the toes, and core braced,

Hold side lunge, and slowly shift into a side lunge on the other side.

Keeping center of gravity low, slowly repeat and shift weight.

Keep core braced and chest proud during entire exercise.