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 with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and head forward
Draw abs in, activate glutes
Grab dumbbell with right arm fully extended
Raise right foot off the ground
In controlled manner, bend from the hip joint (by pushing the hips back ) only slightly bending the knees, unlike when squatting and low your torso above parallel to the floor
The arm should remain straight. Push with heel return to starting position.
Be sure to keep abs and glutes tight at all times
Watch for proper knee alignment -
Do not let front knee extend past big toe or deviate laterally or medially
Take a deep breath at the start of the movement and keep your chest up.
Hold your breath as you lower and exhale as you complete the movement.
Repeat 12 with each side
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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
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
Holding this position press hands up above head keeping wrists over the elbows and arms to sides of body at all times
Return arms back .
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Start by lying on back with hands to your sides on the floor
Place medicine ball between you knees
Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping back firmly on floor
Pelvic goes to the ribcage
Exhale while raising legs and inhale while lowing
Make sure not to arch back as you lower or raise legs. Remember no pain in the low back
Don’t swing legs
Return to starting position and repeat 15 times
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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 maintaining the plank position.
Do 10-12 times and repeat with other leg.
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.
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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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Grasp the dumbbells by positioning hands slightly wider than shoulder width grip
Stand up on the disk
Bend the knees slightly, shins vertical, hips back and back straight
Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
Keeping back completely straight at all times, keep dumbbells as close as possible to legs
The movement should not be fast but steady and under control, and arms should remain straight
Exhale as you lift bar, keeping your chest up, shoulders retracted, Inhale as you lower the bar to the floor.
Use a mirror to insure correct technique
Repeat 12 times
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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.
Place one hand on top of the medicine ball; knees on the ground
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.
Repeat 12 reps
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Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders.
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor
Now rotate your trunk back and forth brining the dumbell out and up in front of your face and keeping one leg off the floor.
Remember to rotate shoulders and not just the arms. To ensure this movement, let head follow arms during rotation.
Continue for 12 times and repeat with the other leg
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Lay with your back on the floor with knees bent at 90 degree angle, arms to the side palms down
Place fitness ball between feet
Tighten abs, contract glutes
Extend knees, straightening legs up toward the ceiling
Hold, feeling contraction at the top of your thighs
Return to starting position.
Use controlled motion – don’t swing legs.
Repeat 15 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
Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
Hold and then return to the starting position and repeat for 12-15 times
Repeat with the other side.
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