-WIDE STANCE BARBELL SQUATS: •simply preform a squat, using a barbell, but make sure you have a wider than normal stance. Still get to 90 degrees. -BARBELL HIP THRUSTS: •while laying your shoulders on a bench, hang your body off and place a bar on your hips. Next (using your glutes) raise up and control the fall back -DUMBBELL BULGARIAN SPLIT SQUATS: • having one foot hanging off the edge of a bench, do a lunge, keeping it 90 degrees and not allowing your lunging knee to go over your foot. This one is tricky so start with a light wight and increase if needed -DUMBBELL REVERSE LUNGES: •while holding an appropriate amount of weight, simply preform a lunge backwards. -SEATED CALF RAISE: (This can be with a machine or dumbbells, both work the same) with dumbbells, place the weight on your knees and simply press off the ground with the balls of your feet! -CABLE GLUTE KICKBACKS: •attach the cable to your foot and bring it straight back raised in the air. Keep it controlled on the way backdown. Try to keep your back as straight as possible. ***FORM IS KEY! Add weight if needed. Keep it Comfortable until the form is correct to prevent injuries the best you can!***
Posted on: Mon, 21 Jul 2014 08:47:07 +0000
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