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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Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
Think about raising elbows not hands.
Remember to pinch shoulder blades together first and after raise elbows.
Don’t bent wrists.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Return to start position and repeat 12 times
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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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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Grasp barbell with reverse grip and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
Keep abdominals tight throughout exercise
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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Start by lying face down on the ground, placing elbows and forearms underneath chest
Prop yourself up to form a bridge using your toes and forearms
Maintain a flat back and do not allow your hips to sag toward the ground
Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
Hold and then return to the starting position and repeat for 12-15 times
Repeat with the other side.
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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, contract glutes
Position dumbbells at ear level with an overhand grip, palms facing forward, keeping elbows bent at a 90 degree angle
Press the dumbbels up above your head
Return to the starting position ,repeat 12 times
Keep your feet planted and stationary the entire time.
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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 maintaining the plank position.
Do 10-12 times and repeat with other leg.
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.
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Step onto tubing with knees slightly bent.
Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart.
Arms should hang down at sides with elbows slightly bent.
Raise handles to front of body at shoulder height keeping elbows only slightly bent.
Return to start position and repeat 12 times
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.
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Anchor tubing around something sturdy 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
Pull hands 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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