Fredi Magazine Spring 2017 / Volume 3 Issue 1 - Page 57

3 Walking Lunges Lunges utilize every muscle in your legs - quadriceps, hamstrings, glutes and calves. When performing the lunges, make sure to keep a neutral spine and keep your core engaged. Try not to lean forward to avoid putting extra pressure on the knee. Focus on dropping the back knee down close to the ground in each step for a full range of motion. Look straight ahead and keep your hands on your hips or out in front of you depending on your level of balance. PRO TIP You want to lead each step by pressing heal to toe to activate your glutes and hamstrings. A B 4 PUSH UPS Using almost every muscle in your body, you can perform this exercise in an upward, neutral or downward position. Use your surround- ings, whether it’s a bench, curb or picnic table. Proper form for push-ups is making sure you keep your hands, elbows and shoulders all in alignment while keeping your core tight and maintaining a neutral spine. If your lower back begins to drop, squeeze your glutes and this will force your body into alignment. PRO TIP If you're a beginner, do your push-ups on your knees. PLANKS To complete the circuit and lower your heart rate, you will perform a plank. The plank will be done on your forearms with feet together and maintaining a neutral spine. Keep your elbows and shoulders in alignment, and hands flat down on the ground in front of you. Your arms should mirror a 90-degree shape. Make sure to breath during your plank. Focus on keeping your core muscles tight. PRO TIP If your lower back begins to sink, squeeze your glutes to maintain a neutral spine. fredi spring 2017 • 57