Selected Exercise
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Long arch quads Seated on chair or bed, with upright posture. Squeeze through thigh and extend knee straightening leg. Hold for 1 second and then slowly lower leg back to starting position. keep thigh rotated slightly out throughout exercise. Repeat all repetitions on one leg and then repeat on other leg. To add difficulty use a cuff weight around ankle or wear a heavy shoe.
Reps
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1 Time
2 Times
3 Times
4 Times
5 Times
6 Times
7 Times
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15 Times
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19 Times
20 Times
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22 Times
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40 Times
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43 Times
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45 Times
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48 Times
49 Times
50 Times
Hold
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0 Seconds
1 Second
2 Seconds
3 Seconds
4 Seconds
5 Seconds
6 Seconds
7 Seconds
8 Seconds
9 Seconds
10 Seconds
11 Seconds
12 Seconds
13 Seconds
14 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
35 Seconds
45 Seconds
1 Minute
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
12 Minutes
15 Minutes
20 Minutes
25 Minutes
30 Minutes
Duration
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10 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
45 Seconds
60 Seconds
90 Seconds
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
11 Minutes
12 Minutes
13 Minutes
14 Minutes
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16 Minutes
17 Minutes
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19 Minutes
20 Minutes
25 Minutes
30 Minutes
40 Minutes
45 Minutes
60 Minutes
70 Minutes
80 Minutes
90 Minutes
2 Hours
3 Hours
4 Hours
5 Hours
Complete
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1 Set
2 Sets
3 Sets
4 Sets
5 Sets
6 Sets
7 Sets
8 Sets
9 Sets
10 Sets
11 Sets
12 Sets
13 Sets
14 Sets
15 Sets
16 Sets
17 Sets
18 Sets
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20 Sets
Set(s)
Perform
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Time(s)
a Day
a Week
an Hour
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Created - Nov 17th, 2017
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Exercise Created By
Nicole Mims
