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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Step to the side with one foot 2-3 feet
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
DO NOT allow 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
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, knees slightly bent
Position dumbbells at ear level with overhand grip (palms facing forward
Keeping elbows at a 90-degree angle
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Stabilize
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 simultaneously
Pressing dumbbells up above the head keeping wrists over the elbows and arms to sides of body at all times
Return and repeat 12 times
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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of fitness ball with knees slightly bent
Tighten abs, contract glutes
Pressing with your feet ,Squeeze buttocks and lift pelvis off the floor until the knees, hips, and shoulders are in a straight line; hold for 1 seconds
Do not arch your back.
Slowly lower pelvis to the floor.
Repeat for 12-15 times
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Starting Position: Lie supine on stability ball.
Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor , hold and return to starting position.
Repeat 12-15 times with each leg
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Stand with feet shoulder width apart and hips in neutral position
Grasp DB and place it in front of your chest with elbows slightly bent
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.
While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Return back and
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Start by forming a parallel plank position with both feet on the ground and your hands on top of the stability ball.
Holding this parallel position raise one leg off the ground and bring the knee to your chest .
Maintain a flat back and do not allow your hips to sag toward the ground
Keep abs, glutes tight, and your hips level with the rest of your body.
Do 10-12 times and repeat with other leg.
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Anchor tubing around leg of sturdy couch or chair at around belly button or chest level.
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended
Pull one hands back and up towards your spine remembering to keep your arms straight, using your shoulder blade
Return to starting position
Repeat for 12 times with each side
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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of the disc l with knees slightly bent
Tighten abs, contract glutes
Raise one foot into the air and press your other foot into the disc until your hips come up off the floor.
Lift pelvis off the floor until the knees, hips, and shoulders are in a straight line; hold for 1 seconds
Slowly lower pelvis to the floor.
Repeat 12 times with each leg
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Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
Extend legs and place feet at hip width with toes on floor.
Start position: Extend the elbows and raise the body off the floor.
Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Just give it a try :)
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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
Place a barbell on you shoulders
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 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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