Chair Up and Downs
Scoot to the edge of your chair. Place your thighs in such a way that they are slightly pointing outwards (not straight ahead) so when you are looking down they make a “V.” Place your feet so that your heels are slightly beneath and behind your knees and your feet should be pointing the same direction that your knee caps are pointing. Keeping a strong back, lean forward from your hips. Try squeezing your butt muscles and squeezing your thigh muscles. See how slowly you can being to lift your body off the chair. Take your time and come all the way to a fully straight position. Take your time returning down and try to keep squeezing your butt muscles and your thigh muscles. Also, try not to plop down. How slowly can you descend back to a seated position. You may find that you have to “plop” down. If you have to, try raising your seat up a bit (if you have that option). If you don’t have that option, only descend to the point where you feel like you are about to plop down and pause there and repeat. If you can go all the way back down to the chair, with control, see if you can hover just when your clothing starts to touch the chair, pause, and repeat. Try doing 8 to 12 of these.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.