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Alternate between arms, focusing on stability and core activation throughout the exercise. Perform three rounds of 30 seconds of effort with 60 seconds of rest between sets. 5. Marching Glute ...
Body-weight or air squat – done with no weight or barbell, often at higher repetitions than other variants. Overhead squat – a non-weight bearing variation of the squat exercise, with the hands facing each other overhead, biceps aligned with the ears, and feet hip-width apart. This exercise is a predictor of total-body flexibility, mobility ...
A bodyweight squat exercise requires little space and no equipment. After squatting down an individual returns to standing while moving their arms back to their sides. The height of the squat can be adjusted higher or lower depending on individual requirements (i.e., someone unaccustomed to exercise may instead perform half or quarter squats).
Dumbbell deadlift. The deadlift is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. Lifting belts are often used to help support the lower back.
Air Squat. 3 sets of 10 reps. Second Progression. Close Feet Squat. 3 sets of 10 reps. Third Progression. Eccentric Single-Leg Squat (on bench) 5 controlled reps per leg. Fourth Progression.
Start in a plank position. Keep your core tight and your glutes squeezed. Bring one hand to your forehead in a salute position, and hold for five seconds. Prevent your hips from twisting, and stay ...
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