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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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 and bend at the waist until chest is at a 45-degree angle to the ground
Pull one hand 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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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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Kneeling push up1 Kneeling push up2

Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
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 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
Lower body by flexing at the hips and knee, as though sitting on chair
Squat until barely touching the chair.
Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the heel, not the toes, and do not allow knee 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 knee stay over the feet.
Repeat 12 times with each leg
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Center part of your back under the belly button on top of the disc.
Place hands above your head
Crunch upper body forward and roll ribs toward hips, exhaling and squeezing as you reach the top
Hands have to be placed above the head during movement all the time . Don't swing them
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Lower back slowly to starting position and repeat
Don’t roll ball, 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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Start on all fours with your back flat
Tighten abs, activate glutes
Slowly raise the right arm (thumb up) and the left leg, toes pointed away from the body
Keep arm and leg straight and raise until even with back
Slowly return arm and leg to the floor
Repeat with opposite arm and leg
Focus on slow, controlled movement – don’t cheat yourself by using momentum
One set is 10 reps per side – hold for 1 second per rep;
Do not arch back.
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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
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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Anchor tubing around leg of sturdy couch or chair or use cable machine
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 and bend at the waist until chest is at a 45-degree angle to the ground
Pull your hands back and up towards your spine remembering to keep your arms straight.
Return to starting position
Repeat for 12 times
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Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbbells.
Proceed into a pushup and then extend your arms into a completed pushup.
Then row one dumbell up to chest level and return to the ground. Repeat with the other arm.
This is considered one repetition.
Repeat this cycle until all repetitions are completed.
Make sure you keep your abs tight and back flat throughout this movement.
Repeat 10 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 front foot on a bench ( higher the bench , harder the exercise )
Stabilize
Lower back 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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