Chair Lunge

The chair here serves many purposes; You can hold the back of the chair for balance, you can use a higer chair to limit range of motion, you can use the lower chair to keep your squat depth honest.

Tip: Bend the back knee. This exercise will be nearly impossible without bending it and way less effective. Imagine that you are trying to tap your back kneecap on the floor with each rep. For those with knee pain, this is essential since it reduces the sensitivity in the front knee while you are building strength. Think about keeping your spine vertical and just raising straight up and down.

Sets: Three

Reps: 6-20 Each Side

Tricep Extensions with Resistance Band

Yes… more triceps. Try not to overarch your spine here. You can also use dumbells in your hands if you prefer.

Sets: Three

Reps: 8-12 Each Side