SMITH
MACHINE
STANDING
CALVES
3 sets x 15–20 reps
(20 seconds’ rest)
Start movementwith
Smith machine bar on
yourshoulders.Stand
onaplatformorstep
to raise and lower
your calves. The key
to this movement is a
slow and full stretch
on your toes and lower
your heels to get the
fullbenefitofthe
stretch.Itisnotabout
theweight,morethe
stretch and a slight
pauseatthetopofthe
movement.DYNAMIC SPEED
SKATERS
(2.5 to 4 kg)
3 sets x 45-to-60-second intervals
(with 30 seconds’ rest)
Start movement with one foot forward
andonefootback.Asyoustartin
motion, hop into a side lunge position,
then spring off and do the same to the
other side. The key to this movement is
not speed, but balance and coordination.HAMSTRING BALL BRIDGE
(Body weight)
3 sets x 30-second intervals
(with 20 seconds’ rest)
Start movement lying flat on your back with your heels
resting on the top of the balance ball. As you push down
on the ball with your heels, pull the ball towards you and
lift your hips straight up, and then slowly bring them
down and let the ball move back to the starting position.
The key to this movement is keeping your shoulders flat
on the ground and squeezing the glutes as you lift the
hips. Slow and steady is the game.CABLE KICKBACKS
2 sets x 12–15 reps each leg (20 seconds’ rest)
Attach the ankle loop to your ankle. Maintain an
upright position with your upper body. Grab the
sides of the cable machine, and thrust your leg back,
no higher than your waist level, and slowly bring it
back with a slight knee bend forward to finish. The
key to this movement is slowly squeezing the glutes
as you thrust the leg back.