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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Stand with wide stand and hips in neutral position, knees slightly bent
Grab dumbbell and hold it in front of you.
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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Lie face down on a stability ball with the ball positioned under your hips and your feet on the floor
Extend arms above the head
Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
Keep arms straight and near your ears.
Return to the starting position and repeat
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 12 times
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Get into a pushup position with your feet on a disc .
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 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
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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Start by stepping on the tube with one foot
Position hands with handles 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
Step backward with one foot 2-3 feet
Lower back knee, forming a 90° bend at the front hip and knee, while holding the tube at shoulder height.
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, knees slightly bent
Place dumbbells above the head.
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, 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
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Start by holding dumbbells or bar at your side.
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 dumbbells to sides, 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
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place barbell on shoulders below the neck
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 forward 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. Complete 12 reps before repeating with opposite leg.
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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