Lying face down on an incline bench, hang your arms straight up and down perpendicular to the floor. Jump to. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top. As soon as you land, drop straight back into a squat, and repeat. Set up in a push-up position. Throughout the repetition, aim to keep your scapula depressed shoulders down, lats engaged and maintain a tucked rib cage, allowing your abs to control the movement. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. While holding them at this height, tuck your ribs down and squeeze your abs while reaching your hips back as far as you can. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position not sagging at the hips. Set up with feet wide and hands inside of legs.
Lower back down with control and repeat. Band Abducted Squats Demo Link With a band on your legs above your knees, perform squats while maintaining tension in the band. We recommend a Glute Ham Raise as a great substitute, or any other hamstring curl with a slow eccentric negative , such as slider hamstring curls. Neutral Grip Demo. The back foot should support like a kickstand. Set up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. Lower down and repeat for the prescribed reps, then switch legs and repeat. Lie on your side with legs stacked and extended. Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand. Find a smooth, safe surface like carpet or tile to perform the exercise.
Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Keep your body in a straight line, making sure not to raise or sink the hips. Can you change the exercise order? On a good day, this is a weight you might be able to hit for repetitions. Meg Gallagher AKA. With a band on your legs above your knees, perform squats while maintaining tension in the band. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. Begin with bent knees and hips and extend to straight legs.
Start in a standing position and bend down to touch the toes. Can be loaded with barbell, DB, KB. Continue pulling until your chin passes the bar. Warm up using an easier scaled version of your working sets. If you have those two bases covered and you follow the exercise plan faithfully, you'll have what you need to improve your body composition and fitness level, and look great while moving heavy weight! If grip is not specified e. Accessibility Help. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm.