1. Alternating forward lunge

1. Take a large step forward, land softly and lower into the position as shown
2. Take care not to let the forward knee move forward past the toe, keeping it facing forward and not diving in
3. Let the body lower until the knee is just above the ground
4. Then push back up into a standing position

2. Eccentric quadriceps

1. Start in a high kneeling position
2. Slowly lower yourself backwards keeping in one line from knees to shoulders
3. You should feel the tension in your thighs
4. Get as close to your heels maintaining the proper posture, then use your thighs to bring yourself back to the start position

1. Glute medius wall push

1. Standing a small step off a wall
2. Get into a semi squat position and place the lower leg nearest to the wall on it as shown
3. Then push the leg into the wall gently
4. You should feel it in the side of the hip on the standing leg
5. Hold each push for 10 seconds

1. Hold a weight in one hand, find a small step
2. Step up on the opposite leg as shown

1. Bulgarian split squat

1. Place one foot back up on a chair
2. Lower down making sure to keep a forward leaning position in the upper body
3. The front leg should be taking most of the weight

1. Using something for balance
2. Push up on the toes trying to focus on going up, not forward
3. Lower down and pause, don’t bounce

• Do the exercise at a low speed (2-3 seconds for each part of the movement with no holding at the end)
• Use a low load (body weight or small dumbbell/weight)
• Moderate to high volume (3 sets each for 60-90 seconds)
• Ideally, do the session X3-5 per week

In other words, this is a session that is perfect to do at home with a very limited amount of equipment! If we consider that training adaptation is absolutely specific and that those parameters share equal importance with the exercise itself, then being at home without access to our usual fancy gym machines has much less of a detrimental effect than we may first think.