SPLIT SQUAT
WITH DUMBBELLS
Set up: Posi-
tion yourself into a
staggered stance
with the rear foot
elevated and front
foot forward. Hold
a dumbbell in each
hand, letting them
hang at the sides.
This will be your
starting position.
REPS:
10
SETS:
3
WHO SHE IS:
RENÉE RAN-
Action: Begin by
descending, flexing
your knee and hip
to lower your body
down. Maintain
good posture
throughout the
movement. Keep
the front knee in
line with the foot
as you perform
the exercise. At
the bottom of the
movement, drive
through the heel
to extend the knee
and hip to return to
the starting posi-
tion.
IERI IS A WIFE,
MOTHER OF 3,
AND HOLDS A
DEMANDING
CORPORATE
STIFF-LEGGED
BARBELL
DEADLIFT
Always activate
your glutes
before starting
your workout
Glute activation
exercises wake
up your muscles
and allow them
to work hard
during the rest
of your workout.
NIOR PHAR-
MACY CLAIMS
AUDITOR, ALL
WHILE COM-
PETING! She
Set up: Grasp a bar using an overhand grip
REPS:
Tips:
JOB AS A SE-
10
SETS:
3
(palms facing down). You may need some
wrist wraps if using a significant amount of
weight. Stand with your torso straight and
your legs spaced using a shoulder width or
narrower stance. The knees should be slightly
bent. This is your starting position.
Action: Keeping the knees stationary,
lower the barbell to over the top of your feet
by bending at the waist while keeping your
back straight. Keep moving forward as if you
were going to pick something from the floor
until you feel a stretch in the hamstrings.
Inhale as you perform this movement. Start
bringing your torso up straight again by
extending your hips until you are back at the
starting position. Exhale as you perform this
movement. Repeat for the recommended
amount of repetitions.
began working
out at age 15,
but only found
real purpose
with it once she
started compet-
ing in 2015. She
ticked that off her
bucket list and
hopes to continue
to inspire those
around her as she
heads into the
2019 competition
season.
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