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SUMO SQUAT |
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Feet should be
shoulder width apart. Keeping torso straight (not leaning forward);
you want to bend the knees, as if you are sitting into a chair.
Making sure to not allow your knees to go beyond your toes and
keeping feet flat- when standing back up do not lock knees.
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CALF RAISE
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Standing on a
step or bench with all of foot supported, you want to rise up onto
toes and down dipping heal. Keep legs straight throughout movement,
holding on to a stable object if necessary. Repeat.
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LATERAL RAISE |
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Standing with
staggered feet, place a band center under the front foot. With a
handle to the band in each hand, raise arms up and out to your side-
keeping a slight bend in elbow. Lower arms back to sides and
repeat. |
SEATED ROW
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Sitting on the
floor with legs straight in front of your body, wrap band around
both feet. Keeping arms and elbows bent at a 90°
angle and raised at shoulder height. Pull arms back squeezing
shoulder blades together- keeping back straight throughout
movement. Return to starting point without losing your form.
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PUSH UP
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Starting with
knees bent on floor and hands placed directly under your shoulders,
raise your feet putting body weight into your arms. You want to
bend at the your elbows moving chest towards floor in one smooth
motion bringing arms to a 90°
angle and pushing back to your starting position.
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“V” ADDUCTION |
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Start by lying
flat on your back with legs straight up and feet flexed. Place
hands on the floor at your sides to help maintain balance. You will
move legs out to the side (both at the same time) and then bring
feet back together. Feet stay flexed throughout movement. *You can
place one band around both ankles for more resistance.
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TRICEP EXTENSION
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Standing holding
the appropriate dumbbell with both hands (not bar as shown), you
will bend only at the elbow to lower dumbbell behind your head.
Don’t move arms forward and remember to stay strong through core to
keep from arching your back.
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HAMMER CURL
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Standing holding
dumbbells at your sides, hands facing legs. Bending at the elbow,
pull weight up towards your shoulders. Return to starting
position. Do not swing arm, maintain control of the movement.
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ABDOMINAL CRUNCHES
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Lying on the
floor with bent knees and flat feet, place your hands either gently
behind your head or across your chest. You will contract your
abdominals and lift your shoulders off the floor-crunching chest
towards your knees. *Do not pull on your neck and remember to
breathe.
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