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STABILITY BALL


LEG CURL WORKS THE HAMSTRINGS TO PROTECT AGAINST KNEE INJURIES


1Lie on your back and place both heels on top of a stability ball with your legs straight. Keep your arms on the floor to help you balance.


2Lift your hips off the ground and bend your legs to roll the ball toward you until your feet are flat on the ball. Straighten your legs to roll the ball back to the starting position.


Do 2 to 3 sets of 12 to 15 repetitions. LATERAL SKI JUMPS


BOOSTS OVERALL LEG STRENGTH AND TEACHES BOTH LEGS TO WORK POWERFULLY IN TANDEM (PLYOMETRIC)


1 Place a yardstick, rope, or strip of tape on the floor. Stand to the right of the line with feet hip-width apart. Hold your hands out, keep your head up, and bend slightly at the knees.


2 Explode upward off both feet and jump laterally over the line.


3 Bend your knees as you land to absorb the impact. Quickly push off to jump laterally across the line again.


That’s one repetition. Do 8 to 15.


2


1


3


BENCH SQUAT


WORKS THE BUTT, QUADS, CALVES, AND HAMSTRINGS


1 Stand in front of a workout bench, box, or chair that’s high enough so that your legs form a right angle when you sit on it. Hold a dumbbell in each hand.


2 With your feet spread shoulder- width apart, bend your knees to squat. When your butt hits the bench, stand up, pressing up through your heels.


1 Do 12 to 15 repetitions. 2 NOVEMBER•DECEMBER 2010¿ S COUTING 41


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