High db side step up | Legs_Deadlift

Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot.
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot
Stabilize
Return lifted leg to the ground, do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Stand with wide stand and hips in neutral position, knees slightly bent
Hold dumbbells in front
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
Grasp the dumbbells
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Center part of your back under the belly button on top of the disk .
Place hands on your chest
Crunch upper body forward and roll shoulders toward hips, exhaling and squeezing as you reach the top
Lower back slowly to starting position and repeat
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Don’t roll on the disk l, and don't cheat yourself by using momentum!
Make sure you do not feel pain in lower back
Repeat 15 times
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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back, and head straight forward.
Tighten abs, contract glutes
Position dumbbells at ear level with an overhand grip, palms facing forward, keeping elbows bent at a 90 degree angle
Press the dumbbels up above your head
Return to the starting position ,repeat 12 times
Keep your feet planted and stationary the entire time.
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Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
Think about raising elbows not hands.
Return to start position
Remember to pinch shoulder blades together first and after raise elbows.
Don’t bent wrists.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Repeat 12 times
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Start by lying face down on the ground, placing elbows and forearms underneath chest
Prop yourself up to form a bridge using your toes and forearms
Maintain a flat back and do not allow your hips to sag toward the ground
Keep abs and glutes tight
Hold for 10-20 seconds or until you can no longer maintain a flat bridge
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Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
Start with a dumbbell in each hand and arms extended up toward ceiling
Bend one elbow and lower until even with chest, keeping elbow at about 90 degrees and wrists directly above elbows
Return to starting position.
Be sure to keep abs and glutes tight.
Repeat 12 times with each side
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell on shoulders below the neck
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Place your back foot on a dick with your other leg out in front of you.
Stabilize
Lower back knee, forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side. Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Stand with feet shoulder width apart and hips in neutral position
Place barbell on shoulders below the neck
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step to the side with one foot 2-3 feet .
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Complete 12 reps before repeating with opposite leg.
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