High db squat on the disc | Legs_squat

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
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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Side plank1 Side plank2

Start : lay on the floor on one side. Your elbow has to be under the shoulder.
Draw in abs toward your spine.
Raise your body using one forearm and feet. Your only floor contact points should be your feet and elbow.
Hold for 15 sec and repeat with other side
To increase intensity: hold , then return to the starting position and repeat for 12-15 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 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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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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Get into a pushup position with your feet on a bench.
Tighten abs and activate glutes, keeping lower back in neutral position
Raise your right knee towards your right shoulder and return to starting
Maintain a flat back and do not allow your hips to sag toward the ground . Don't round your back either
Make sure you do not feel pain in lower back
Repeat 12 times with each leg.
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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
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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Lie on stomach with extended over head , palms facing down
Tighten abs, activate glutes, and pinch shoulder blades together.
Tighten buttocks .
Simultaneously raise your chest and legs off the floor
Keep your knee locked and raise your legs from the hips.
Keep arms straight and near your ears.
Hold briefly and slowly return to starting position.
Slowly return body to the floor , keeping chin tucked.
Don’t arch back
You should only raise a couple of inches.
Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
Repeat 15 times
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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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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 onto the box with left leg , 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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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Place a barbell on you shoulders
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
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 lifting opposite leg laterally , contracting your buttocks
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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Put one foot on a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Hold dumbbells to your sides
Tighten abs, activate glutes
Step backward with one foot 2-3 feet with one leg , keeping knee directly over the toes lower back knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Push through front heel and stand upright,
Repeat 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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