(3 sets of 1-2-3 minutes)
Stand on sport cord so cord is tight and handle is just above knee (2 inches). Pull handle up to waist and lock thumb in shorts. Do a lunge and drop back knee to ground and slowly bend front knee to about 70 degrees. One second down, one second up, keep back straight, and never fully extend knee. Work to fatigue goal is 3 sets of 3 minutes each.
- If it is too difficult to start with cord just start with body weight and doing consecutive lunges until muscles are fatigued.