Daniel Daniel, CPT

Banded Treadmill Walk! This isn’t a replacement for a heavy sled push when the goal is building strength or muscle. Nothing replaces loading a sled with a few hundred pounds. But if you don’t have access to one, this is a solid alternative for conditioning and aerobic work. The band keeps constant tension, gets your heart rate up, and challenges your glutes and lower body a lot more than regular incline treadmill walking. It’s also a low-impact option, so it’s easy to add on conditioning days or at the end of a workout without beating yourself up.

The kickstand goblet squat is one of my favorite ways to build single-leg strength without making balance the limiting factor. The back foot is there for support, but the front leg is doing most of the work. Adding a small heel wedge helps you stay more upright and makes it easier to reach a deeper squat with good positioning. It’s a simple exercise, but it’s a great way to build stronger quads, improve side-to-side control, and clean up your squat mechanics. I’ve also found that it can help improve ankle mobility over time, and based on both my experience and my clients feedback, it feels great on the knees.

Give it a try and let me know what you think.