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
WATCH VIDEO

Start by lying on back with hands to your sides on the floor
Place Fitness ball between you feet
Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping back firmly on floor
Pelvic goes to the ribcage.
Return to starting position and repeat
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
Repeat 15 times
WATCH VIDEO

Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
bend at the waist until chest is at a 45-degree angle to the ground,
Keep elbows the shoulder level and bent 90 degree .
Hold dumbbells in each hand with palms facing down.
With elbows bent press straight out parallel with the floor like a shoulder press.
Remember to keep head in a neutral position
Return to start position and repeat 12 times
WATCH VIDEO

Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
Start with your arms extended and slowly lower your chest to the ball and then return to the starting position.
Keep your neck , spine and butt in line . Don't arch back
Keeping your body straight throughout the movement
Repeat for 10-12 times
WATCH VIDEO

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 back foot on a dick with your other leg out in front of you.
Stabilize
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.
WATCH VIDEO

Start by placing both feet on the band and hold each end in both hands at shoulder level.
Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
Return to the starting position and repeat for 12 repetitions.
Keep your abdominals tight throughout the movement and avoid arching your low back.
WATCH VIDEO

Step onto tubing with knees slightly bent.
Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
Arms should hang down at sides with elbows slightly bent.
Raise handles to front of body to shoulder eyes height keeping elbows only slightly bent.
Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Repeat 12 times
WATCH VIDEO

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
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
WATCH VIDEO

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 palms up
bend at the waist until chest is at a 45-degree angle to the ground
Stabilize
Pull both arms backward, keeping elbows close to body and hands towards your navel, pinching shoulder blades together
Return to starting position and repeat 12 times
WATCH VIDEO

Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
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 back and up , contracting your buttocks
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.
WATCH VIDEO

Start by placing an ankle band around your ankles.
Stand with hips in neutral position
Chest out, shoulders back and head straight forward
Draw abs in, activate glutes
Raise your leg back until there is good resistance and you are still able to keep your hips level.
Keep your knee locked and raise your leg from the hip and butt
Return to the starting position and repeat for 15 times
Complete the same repetitions on the other side.
WATCH VIDEO