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LEGS – GENERAL PRINCIPLES TO OPTIMIZE EXERCISES EXECUTION

The list of general rules to optimize execution of legs exercises. This is a part of Exercise Execution Guide that comes with my training services.

LEGS---GENERAL-PRINCIPLES-TO-OPTIMIZE-EXCERSES-EXECUTION
3D - Leg

keep hips, knees and ankles in a line & avoid any internal / external rotation of hips

pretend feet are in concrete (don’t let body "fall forward" or knees cave inwards)

feet shoulder-width apart unless otherwise stated

Feet parallel to each other or toes pointed slightly outwards

don't drop (imagine hamstrings pulling the body through the negative

come down until glutes are fully contracted (bottom position), then explosively "drive" up

3D - Foot

even-weight distribution throughout / push with whole foot

don’t focus on trying to get your body up from the ground, think about pushing the ground away from you

if balance is an issue, pick a focal point to help assist

3D-GlutesQuads

aim to contract glutes and quads throughout (especially at the bottom)

3D_PelvisRotate

consciously rotating your pelvis helps to achieve a proper contraction

3D_FeetBall

While doing plyometric exercises - land softly on the ball of your feet.

3D_FeetIntension

Squeeze heels either in towards each other or out, preferably out (intention)

Don't move or slide them - just create a  tension! It's an amazing technique to focus on a specific muscle that you need to work on.

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