Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.

Quadriceps

Abductors

Adductors

Beginner

Single-Leg Lateral Hop

Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.

Single-Leg Stride Jump

Stand to the side of a box with your inside foot on top of it, close to the edge.

Skating

Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.

Squat with Bands

Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.

Squat with Chains

To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.

Squat with Plate Movers

To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.

Standing Hip Circles

Begin standing on one leg, holding to a vertical support.

Abductors

Adductors

Beginner

Stride Jump Crossover

Stand to the side of a box with your inside foot on top of it, close to the edge.

Sumo Deadlift

Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.

Sumo Deadlift with Bands

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.

Sumo Deadlift with Chains

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.

Suspended Split Squat

Suspend your straps so the handles are 18-30 inches from the floor.

The Straddle

Begin in a seated, upright position. Start by extending your legs in front of you in a V.

Thigh Adductor

To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.

Wide Stance Stiff Legs

Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.

Yoke Walk

The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.

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