Legs/knees

5.2.01

Stand on one leg, grab your foot and bring it back.

Then take the knee and bring it to the chest and then out.

Perform the exercise calmly and in a controlled manner. Try to get the same distance to the left and right.

5.2.02

Stand in straddle position. Turn one foot and knee out, the other remains in a fixed position..

Also move to the other side.

Perform the exercise calmly and in a controlled manner, try to get the same distance to the left and right.

5.2.03

Stand in straddle position.

Then lower your knee deeply with your arms out. Keep the other foot on the ground with the toes pointing up.

Perform the exercise calmly and in a controlled manner.

5.2.04

Step forward and bring your weight above the front knee. Stretch the short calf muscles and loosen the ankle.

Then put the emphasis on the back straight leg and push the pelvis slightly forward. The toes always point forward.

Perform the exercise calmly and in a controlled manner. Try to get the same distance to the left and right.

5.3.01

Stand with your front leg 90 degrees, back leg knee on the floor and under the hip.

Grab a stick / broomstick. Rear knee 5 cm above the ground, front leg remains at 90 degrees.

Stretch the back leg back.

Perform the exercise calmly and in a controlled manner.

5.3.02

Stand upright on one leg and tense your core.

Make a semicircle movement with the other leg.

Watch your posture, perform the movement in a controlled manner with both legs.

5.4.01

Lie on your back with the bottom leg bent. Upper leg straight, toes to the floor and keep the pelvis in a fixed position.

Then move forwards and backwards in 5 steps.

Perform the exercise calmly and in a controlled manner.

5.4.02

Lie on your side with the bottom leg bent.

Move the upper leg straight up and down.

Watch your hip, it should be in line with your body. Perform the exercise slowly.

5.4.03

Place feet shoulder width apart, toes pointing forward.

Kneel down to 90 degrees.

Perform the exercise slowly. Arms forward, knees should not go past the toes.

5.4.04

Stand slightly wider than shoulder width. Toes and arms forward.

Try to get down to your knees as much as possible.

Perform the exercise in a controlled manner. Knees do not go past the toes as deep as possible.

5.4.05

Stand wider than shoulder width. Feet point out and arms out to the side.

Try to get down to your knees as much as possible.

Stand steady for the exercise. Perform calmly and in a controlled manner.

5.4.06

Stand with front leg 90 degrees and back leg with knee below hip.

Grab a stick / broomstick. Rear knee 5 cm above the ground, front leg remains at 90 degrees.

Stretch the back leg back.

5.4.07

Stand up straight.

Take a big step forward in a straight line and back again.

Switch legs.

Pay attention to the posture and act as if you are stepping over a gate while stepping forward and backward.

5.4.08

Stand on one leg.

Slowly drop through the knee and back again.

Perform the exercise calmly and correctly. If this doesn't work, keep one toe on the ground for balance.

5.4.09

Stand on one leg, upright and tense your core.

Make a semicircle movement with the other leg.

Watch your posture, perform the movement in a controlled manner with both legs.