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DAY 16

SQUAT SIDE ABDUCTION

 

Keys to Success For This Exercise:

 

Sit into your heels on the squat and drive your knees outward so they don’t cave in

 

On the abduction lift control your leg and really push outwards. Add a resistance band around your legs for added resistance

 

HEAVY SQUATS

 

Keys to Success For This Exercise:

 

Use a weight that is heavy enough you have to take a quick break mid- set.

 

Make sure to keep back and chest up, head neutral and do not let knees cave inward, sit back into your heels

 

SQUAT JACKS

 

Keys to Success For This Exercise:

 

On the squat sit into your heels and squeeze your glutes

 

Keep core tight and body upright during entire exercise

 

ICE SKATER WALKS

 

Keys to Success For This Exercise:

 

Make sure to lead with your heel as you walk and really focus on the mind muscle connection.

 

Use different levels of strength with the band to increase the difficulty as you get stronger

 

POP IT SQUATS

 

Keys to Success For This Exercise:

 

Engage glutes to keep knees from caving inward. Keep core tight.

 

Bring yourself really low and “pop it” up and down, its a small movement

 

REVERSE LUNGE

 

Keys to Success For This Exercise:

 

Push through heel and make sure to go slowly and engage glute of stabilizing leg.

 
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