DUMBBELL LUNGE
REPS:
10
SETS:
4
Set up: Start off grabbing a dumbbell in each hand and standing
with your feet about 8 inches apart and toes facing forward as this
will be your starting position.
LATERAL
BAND WALK
REPS:
REPS:
15
SETS:
3
Set up: Position a band
around your lower legs. The
resistance can be applied
closer to the knees for an
easier movement or around
the ankles or feet for a more
advanced movement. With
the band in place, assume
an athletic standing posi-
tion, with the knees and hips
slightly bent, feet shoulder-
width apart, and the head
and chest up. This will be
your starting position.
Action: Once in position take a step forward (about 2 to 3 feet),
keeping your abs tight and your upper body straight. Continue for-
ward and slowly lower one knee down towards the ground and keep
the other knee bent at a 90 degree angle, not letting the back knee
touch the ground. Slowly lower one knee down as if kneeling while
keeping your other knee bent at a 90 degree angle. Again, do not
let your knee touch the ground and hold the position for a count
then return back up to the starting position.
REPS:
10
SETS:
3
Action: Staying low, take
a slow, lateral step and keep
your toes pointed forward.
After completing the step,
follow with the opposite
leg. Step slowly, resisting
the band. Keep the feet at
least shoulder width apart
to maintain band tension.
Continue to laterally step in
this manner to complete the
set for the desired number of
reps before switching to walk
in the opposite direction.
GOBLET SQUAT
Set up: Stand holding a light kettlebell by the handle close to your
chest. This will be your starting position.
Action: Squat down between your legs until your hamstrings are
on your calves. Keep your chest and head up and your back straight.
(B) At the bottom position, pause and use your elbows to push your
knees out. Return to the starting position, and repeat.
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