CLAMS

• Lie on side with both knees bent.
• Ensure top hip is pointing straight up towards ceiling.
• Keep heels together.
• Tighten through deep abdominals and squeeze buttocks together.
• Slowly lift top knee way from bottom (only as high as the width of your fist).
• Hold ____secs, Repeat____x.

CLAM LIFT-OFF

• Assume position as above.
• Lift top foot away from bottom foot.
• Keep leg in line with floor.
• Hold ____secs, Perform____ repetitions.

EXTENDED LEG LIFT-OFF

• Assume position as above.
• Extend top knee and point foot towards ceiling.
• Do not let top hip rotate forward or backwards.
• Hold ____ secs, Perform____ repetitions.

PLIES

• Stand with heels together at a 45 degree angle.
• Tighten through deep abdominals and buttocks.
• Slowly bend through knees, making sure knees are tracking over 2nd toes.
• Hold ____secs, Repeat ____X.

SINGLE LEG DIPS

• Stand with weight equally distributed over both feet.
• Feet should be shoulder width apart.
• Knee caps pointing straight ahead.
• Tighten through deep abdominals and squeeze buttocks.
• Shift weight to one foot and lift the other foot by bending at hip and knee.
• While standing on one leg, make sure pelvis remains level.
• Do not shift through trunk or let knee turn in.
• Place ball against wall and R hip.
• Slowly bend through R knee keeping pelvis level.
• Make sure knee is tracking over 2nd toe and not pushing past foot.
• Hold ____secs, Repeat____x.