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DAY 22

WALKING LUNGES

 

Keys to Success For This Exercise:

 

Keep knee behind toe and push through your heels

 

TOE TAP

 

Keys to Success For This Exercise:

 

Put feet shoulder width apart with band just under your knees

 

Squat slightly, sit into your heels, keep your chest up and back straight

 

Push your leg out and tap your toe then repeat

 

DEADLIFTS (60% OF MAX)

 

Keys to Success For This Exercise:

 

Keep a slight bend in legs, back flat, head in a neutral position and glutes engaged the entire time

 

Grab the bar on the outside of your legs and keep the bar close to your shins as you lift it

 

FIRE HYDRANTS

 

Keys to Success For This Exercise:

 

Keep your back flat like you have something balancing on it, only use your hips to move

 

You can use a band or ankle weights as your weight/resistance on this exercise

 

PLANK

Keys to Success For This Exercise:

 

There should be no sway in your back; keep your back in line with your booty

 

Feet are together, shoulders are over arms and core is tight

 

WIDE SQUAT WEIGHTED

 

Keys to Success For This Exercise:

 

Bring your feet wider then shoulder width/wider then a normal squat

 

Sit into your heels and drive your knees outward

 

ICE SKATER JUMPS

 

Keys to Success For This Exercise:

 

Push off through your heels on the jump

 

Make sure to engage your glutes to stabilize

 
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