Medicine ball cross lunge | Legs_lunge

Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place med,ball or dumbbell in front of your chest with elbows slightly bent
Step forward with one foot 2-3 feet placing back leg in line with front leg (cross step)
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
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
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.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Lie face down with chest on the ball.
Take your hands and walk forward allowing the ball to roll under your body until your legs are supported by the ball . Closer to the feet - harder exercise .
Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
Tighten abs, activate glute
Once your body is stabilized in this plank position
Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Repeat 10-12 times
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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
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
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 feet and heesl, 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 with each side
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Sit in a seated position and place a stability ball between your legs.
Tighten abs and activate glutes,
Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
Return to the starting position.
Repeat 15 times .
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Start by holding bar in front of you
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
Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
Return to the starting position and repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Grab dumbbells and hold them to your sides.
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
Chest out, shoulders back and head straight forward
Tighten abs, activate glutes
Grasp dumbbells
Lift on leg back and up
bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
Stabilize by keeping weight on the heel and knee slightly bent
Row dumbbelsl to your side, pinching shoulder blades in toward the spine as you row
Keep abdominals tight throughout exercise and back leg straight
Repeat for 12 times with both sides
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Balance Side bb step up1 Balance Side bb step up2

Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Step up laterally onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
Return lifted leg to the ground do 12 reps with each side
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Lie flat on back with feet flat on the ground
Cross arms across chest
Tighten abs and activate glutes, keeping lower back firmly on the floor
Begin to roll your shoulders off the floor, pushing down hard with lower back
Exhale as you go up, inhale as you lower back to the floor.
Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times. Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Repeat 15 times .
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