Sexy Shred Day One
Air Squats
- Distribute weight in heels and balls of feet
- Keep core tight and chest up
- Engage glutes, hamstrings and quads as you squat down and don't let your knees cave in
Deadlifts
- Place feet shoulder width apart and drive through the heels throughout the movement
- Bend at knees and hinge at hips, keeping your back flat, chest up, butt back and glutes, hamstrings, and core engaged
- Keep bar as close to shins as you pull, straightening your legs and hips simultaneously. Release weight back down slow and controlled
Hanging Leg Lifts (use ankle weights or hold DB between feet)
- Keep back flat against chair
- Engage core and bring knees up, crunching in the lower abdominal muscles
- Add ankle weights or a dumbbell between your feet for added difficulty
Close Squats
- Place feet together and distribute weight over heels and balls of feet
- Squeeze inner thighs to keep legs close together and squeeze glutes and abductors as you move through the movement
- Keep chest up, core tight, and only go as low as you can while maintaining proper form
Leg Extension
- Adjust machine so padded area is on your lower shin
- Keep toes pointed up in neutral position (not turned outward or inward)
- Squeeze quad at top of movement and straighten leg but don't lock knee
Banana Rocks
- Keep arms close to ears, squeeze thighs together, and engage core
- Rock back and forth gently pulling from your abdominal muscles, NOT your neck; maintain hollow position throughout the entire movement
- As a modification, hold position still
Booty Bends
- Engage core, glutes, hamstrings and keep chest and head up throughout movement
- Place feet about hip width apart
- With a slight bend in the knees, hinge at hip and come down until you feel a stretch in the hamstrings and glutes engaged, then use glutes to pull you back up