PROGRAM 04
Strength & Performance
Your sessions
Static Hip Flexor Stretch
Place your front foot on the board with your toes pointing toward the ceiling. Step your back leg far behind you into a deep lunge position, keeping the back heel lifted off the floor throughout. From your lunge position, keep your torso tall and upright throughout. Tuck your tailbone under — imagine pulling your pelvis slightly backward and upward. Now squeeze the glute of your back leg hard and gently press your hips forward. You should immediately feel a deep stretch in the front of the hip and upper thigh of the back leg. Hold this position — do not rock or pulse. Breathe slowly and allow the stretch to deepen naturally. Start at 20 degrees and increase the board angle gradually as your hip flexibility improves.
Poliquin Step-Downs
Stand on the board with toes pointing towards the floor. Lift one foot so it can float freely in front of the board. Hold onto a wall or chair for balance if needed. Keeping your hips completely square and level throughout, slowly bend your standing knee and lower yourself with total control until your floating heel just barely grazes the floor below. Do not rest your weight on that foot — just tap your heel and immediately drive back up through your standing leg to return to the start. The entire focus is on the slow, controlled descent. Never rush the lowering phase.
ATG Split Squats
Place your front foot on the board with your heel on the elevated high end and your toes pointing down toward the floor. Step your back leg far behind you. From your starting position, as you lower your hips the back knee will naturally bend and lower toward the floor — this is correct. The back leg is simply there for balance and support. All the focus and effort should be through your front leg. Slowly lower your hips down toward your front heel with complete control, driving your front knee forward over your toes as you descend, going as deep as possible until your hamstring covers your calf at the bottom. Push back up powerfully through your front leg to return to the start. Keep your torso upright throughout and never rush the descent. Begin with bodyweight and only add load once the movement feels fully controlled.
Heel-Elevated Goblet Squats
Stand on the board with your toes pointing down toward the floor. Hold a dumbbell or kettlebell against your chest — or begin with just your bodyweight until you are comfortable with the movement. From your starting position, squat straight down with your torso as vertical as possible throughout. Allow your knees to travel forward freely over your toes as you descend. Lower until your thighs are parallel to the floor or as deep as comfortable, hold for 2 seconds at the bottom, then drive back up through both legs to the start. Keep your chest tall and your core braced throughout.
Single-Leg Airplane Balance
Stand on the board with your toes pointing down toward the floor. Balance on one leg, hinge forward at your hips and extend your free leg straight back behind you, spreading both arms out to the sides like aeroplane wings. Find your balance point. Once stable, slowly rotate your chest toward your standing leg to close the hip, then rotate open away from it. Move with full control throughout. If the rotation is too challenging to begin with, simply hold the balanced position without rotating.
Lateral Slant Lunges
Stand next to the slant board and step your nearest foot onto the board. Now lunge sideways by bending the knee that is on the board, lowering yourself in a slow and controlled lateral movement. Drive back up powerfully through the board leg to return to the start position with two feet on the floor and legs straight. Keep your chest tall and your core braced throughout.