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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Sit on top of fitness ball with feet placed firmly on the floor
Roll bottom half of glutes off the ball by sliding forward, centering part of your back under the belly button on top of the ball .
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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Lay with your back on the floor
Lift legs up with knees bent at 90 degree angle,
Start with a dumbbell in each hand and arms extended up toward ceiling
Bend elbows and lower until upper arms touching the floor, keeping elbows at about 90 degrees and wrists directly above elbows
Return to starting position.
Be sure to keep abs and glutes tight.
Repeat 12 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, activate glutes
Grasp dumbbells
Lift on leg back and up
bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
Stabilize by keeping weight on the heel and knee slightly bent
Row dumbbelsl to your side, pinching shoulder blades in toward the spine as you row
Keep abdominals tight throughout exercise and back leg straight
Repeat for 12 times with both sides
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Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and head forward
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended
In controlled manner, bend from the hips joint (by pushing the hips back ) only slightly bending the knees, unlike when squatting and low your torso above parallel to the floor
The arms should remain straight. Push with heel return to starting position.
Be sure to keep abs and glutes tight at all times
Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially
Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
Repeat 12 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
Barbell at shoulder level with overhand grip shoulder width apart
Press the barbell up above your head, exhale on your way up and inhale when lowering bar down .
Return to the starting position repeat 12
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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
Keep abs and glutes tight
Hold for 10-20 seconds or until you can no longer maintain a flat bridge
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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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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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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 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
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