Strengthen your knees without gym equipment!  You will love the variation on the dolly.   Wouldn’t it be fun to start dolly races around the neighborhood? 

|Leg Extension on Chair|

Equipment needed:  Tall chair or kitchen counter

• Use a kitchen counter or tall chair so that your legs are hanging free
• Make sure that the back of your knee is against the edge of the chair
• Pull toes back (flex)
• Contract (tighten the quad) as you straighten the leg (do not lock the knee)
• Lower your leg to starting while maintaining the tight squeeze at top (toes back)
• Alternate or repeat same side for 12 reps.
• Weight can be added as you progress
• 3 sets of 12 per side.

|Dynamic Extension and Curls|

 Equipment needed:  Cheap dolly (something that you can sit on and rolls

Both legs:

•    Sit on a dolly or anything that rolls
•    Stretch legs out while keeping a bit of bend in the knee
•    Dig your heels into the ground (feet flexed – toes back)
•    Pull yourself forward keeping heels planted on the ground  (leg curl)
•    Then push back to starting position.

   Dynamic:

•    Sit on a dolly or anything that rolls
•    Stretch one leg out while keeping a bit of bend in the knee
•    Dig heel into the ground and pull back with the extended leg while stretching the other leg forward. 
•    Walk and roll forward in this fashion for the length of your room or driveway
• (this is the leg curl)
•    Now walk yourself backwards (leg extension)
• Repeat at least 3 times

(Note – I had a lot of fun with this one and would have done it for the next hour)

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