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Romanian Dead Lift |
Preparation
Grasp barbell from rack or floor with wide overhand grip.
Stand with feet shoulder width apart.
Movement
Lower bar towards feet by bending hips through downward motion.
Slightly bend knees through descent and keep spine straight so back is nearly horizontal at lowest position.
Just before lowering bar completely to the floor, lift bar by extending hips and knees until standing upright.
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Stability Ball Leg Curls |
Preparation
Lie on mat with lower legs on exercise ball.
Extend arms out to sides.
Extend arms out to sides.
Straighten lower back, and hip, raising back and hips off the floor.
Movement
Keeping hips and lower back straight. bend knees, pulling heels towards rear end.
Allow feet to roll up on ball. Lower to original position. Repeat
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Medicine Ball Sumo squats |
Preparation
Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
Movement
Squat down, keeping your heels on the ground and your back straight.
Press back up to original standing position.
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Curtsy Lunges |
Preparation
Stand with your feet hip-width apart.
keeping your weight on one foot, take a step back with your other leg, crossing it behind your left leg (curtsy).
Movement
keeping your weight on one foot, take a step back with your other leg, crossing it behind your left leg (curtsy).
Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
Rise back up into your starting position and do the same thing with the other leg.
Rise back up into your starting position and do the same thing with the other leg.
Keep your toes pointed straight ahead.
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Knee Crossover Kicks |
Preparation
Get on all fours, and place hands underneath your shoulders.
Movement
Lift left leg while keeping it bent and cross it behind you and over the right leg.
Without touching you knee to the mat, extend your left leg back out to the left side until your leg is fully extended.
Bring the left knee back to the mat and complete this motion on your right side.
Dumbbell is optional.
All exercises should be repeated for recommended amount of repetitions.
