Introduction
We have carefully selected 4 unique and outstanding exercises to improve your specific athletic abilities just for you. Top exercises, which inherently require an exceptional individual approach and represent an enormous challenge with the Kinetic BANDS. Their effect is remarkable and quickly visible.

Objective
A lunge is something that is easy to learn, it is a safe and incredibly effective workout. By performing these exercises, we most intensively target the quadriceps, hamstrings and gluteus muscles, as well as calf and core muscles.
Due to the dynamic strengthening of the above mentioned muscles, we have added the High Knees exercise.
Because you will be using the Kinetic BANDS, the exercises will have the biggest effect on the quadriceps and gluteus.
The Kinetic BANDS Dynamic Ski exercise improves stability, balance, symmetry, the stability of the core muscles, the flexibility of the hip flexors and also strengthens and shapes your entire body using its own weight.

Breathing
Inhale through the nose when the muscles are tense and exhale through your mouth when you return to the starting position.

Kinetic-BANDS Backwards Lunge
From an upright straight posture, lift one leg in the air, so that the knee is at hip height (about 90 degrees to the body), and the hands are on the hips. When exhaling, lower the raised leg back in the lunge position, and return it to the starting position by inhaling.
In order to achieve better stability, execute the exercise on one side first, and then the same number of repetitions on the other side. With time, you can alternate with the left and right leg.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. This exercise is difficult and because of the use of the Kinetic BANDS, it will have the biggest effect on the quadriceps, hamstrings and gluteus

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Kinetic-BANDS Sumo Squat
From an upright straight posture where the legs are placed on the floor, wider than the width of the hips and feet facing outward, go down to a squat. When you are doing the squat, make sure to squeeze the glute muscles. When doing this also make sure, that you do not bend the knees inward. (stay in the ski downhill position). Your knee angle, at the maximum descent, needs to be approx. 90 degrees. Look upright and forward.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. This exercise is difficult and because of the use of the Kinetic BANDS, it will have the biggest effect on the quadriceps, hamstrings and gluteus

Kinetic-BANDS Constant Lateral Lunge
From an upright straight posture do a long step sideways and descend into a lateral lunge (90 degrees angle in the knee). Push your hips back, so that the knee does not go over your toes. The second leg remains straight and the foot is completely on the ground.
At the lowest point, explosively swipe back to the center position and continue the movement to the lowest point on the other side. The movement from side to side needs to be continuous and dynamic.
You must feel the tension in the front thigh muscles.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. Certainly, due to the dynamics and Kinetic BANDS of these exercises, we strongly affect the athlete's flexibility and agility.

Kinetic-BANDS Jim box High Knees
High Knees is the exercise, that will ensure an intense start of your training, or a conclusion, because its intensity will raise your pulse. Alternately raise your knees to a 90 degrees angle and keep the body in a straight, upright position. If the exercise is too hard, simply raise your knees slightly lower. The Jim BOX Height should be proportional to the height of the person who performs the exercise.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. Certainly, due to the dynamics of these exercises and the Kinetic BANDS, we strongly affect the athlete's explosiveness, agility and plyometrics.

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Advice
The muscles of the entire body should be at their maximum tension, so that although the challenging descent, the upper body remains firm and is kept stable in a straight line. When in the Lunge and Squat position, the knee must not go over your toes. The head needs to be lifted, looking in the direction of your movement

Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. We suggest starting with 8 or 10 (backwards and sumo) repetitions and 25 sec ( lateral lunge and High Knees) and maybe 2 sets, 3x a week. Between sets, always take enough time / rest about 3', so that the next repetition will be at its maximum again. The number of repetitions and sets may increase with time, but always be careful to do only as much as your body allows you to, and keep the repetitions are correct. Quality over Quantity!

Warning
Selected exercises or programs are only suitable for the more willing exercisers and athletes which are in regulary weekly training process and are not suitable for people with any injury or health problems, and for pregnant women.