LEGS
SQUAT
- 1. Make a hip-width stance with your toes facing slightly outward.
- 2. Support the barbell on the top of your trap muscles, chest up, and head facing forward.
- 3. Bend your knees slowly, while driving them outward and keeping your back straightened. Hinge your hips and your knees will move forward.
- 4. Slowly keep the weight on your heels and push up to go back to your initial position.
CALF RAISES
- 1. Plant the balls of your feet firmly on the step with your heels extending over the edge.
- 2. As you exhale, raise your heels as high as you can, feeling your calves flex.
- 3. Pause for a second and lower your heels to return to your initial position.
WEIGHTED LUNGES
- 1. Begin with a hip-width stance holding a dumbbell in each hand.
- 2. Put one leg forward, bending your knees to lower your hips. Dip until your back knee nearly meets the floor.
- 3. Keep an upright posture, and avoid moving your front knee past your toes to avoid injury.
- 4. Put your weight on your front foots heel and ascend from the lunge. Switch sides and repeat.
GLUTE BRIDGE
- 1. Lying on your back with knees bent and feet flat on the floor.
- 2. squeeze your glutes and push your heels into the floor to lift your hips into a bridge.
- 3. You should finish with your hips straight and abdominals tight.