For all one-legged exercises, either start with your weak anchor leg and count reps (preferable) or alternate. All exercises can be done with NO equipment and do not require more floor space than your living room. Do not perform exercises once form begins to break down.
What is your weak anchor leg? When you one-foot plow or T-stop, which foot do you prefer to lift/place in front? That is your weak one. If it is not your right leg, it probably will be after several months of skating.
· Wall Sit with gluteal activation – one repetition to fatigue. When you feel fatigue, drop 2 inches and hold 5 seconds.
o Variation/progression – place band around knees or ankles
· Tick-tock lunge – one set, number of reps that can be performed with weaker anchor leg. Weight should be in your heels.
o Variation/progression – weight it
· Speedy Dans – one set, number of reps that can be performed with weaker anchor leg
o Variation/progression – anchor leg on stability disk
· Split Squat – one set, number of reps that can be performed with weaker anchor leg
– Variation/progression:
– anchor leg on stability disk
– rear elevation
· Gluteal Bridging – one set of ten reps, then hold to fatigue
– Variation/progression:
– Alternating up-downs
– Marching
– One-footed
– Elevate and slide (feet on towel, paper plates, or sliders)
Stability Items (with amazon.com price):
j/fit balance pods - $12
isokinetics 12” balance disk - $13
Bosu - $65-130 (also can be used aerobically as a step)
Sliders - ~$8 at home depot, these are marketed as furniture movers (thanks Allie Cote for this tip)
