LOWER #11

Notes

Bar below neck and above shoulders. Feet hip width apart. Keep core engaged. Squat below parallel and keep knees pushing away from each other. Heels stay on the floor.

Notes

Feet slightly wider than hip with apart. Look down and hinge hips backwards whilst keeping back flat. Pick up the bar at shoulder with. Brace your quads and core to lift the bar. Keep bar close to your legs and arms straight. Think about pushing the floor away as you pull the bar up to standing. Be careful to keep back flat and not round through the spine.

Notes

Bar on front of chest with elbows at a 90 degree angle. Feet hip width apart. Keep core engaged. Squat below parallel and keep knees pushing away from each other. Heels stay on the floor.

Notes

Feet hip width apart. Step back with one leg making sure to keep feet at hip width distance. Think about keeping your feet on a train-track not a tightrope. Knee must touch ground. Brace quads and core to stand back up. Keep chest elevated.

Notes

Lying on a bench, hold a DB in-between your feet so that the end of the bar catches. Pull your feet into your glutes, slowly and with control extend your legs to a straight position making sure to keep your hamstrings under tension.

Notes

Holding single double DBs either side of you, reach up onto your toes. Hold at the top of the movement for 2-3 seconds to feel tension in your calfs before lowering back down with control.

Notes

Lie on mat with one leg at a 90 degree angle and the other lifted. Hold a DB or weight on hip of the grounded leg and tuck your chin into your chest. Ground throughout your feet as you lift hips up to ceiling and squeeze your glutes. Control movement on the way down for one rep.

Notes

Lie on mat with one leg at a 90 degree angle and the other lifted. Hold a DB or weight on hip of the grounded leg and tuck your chin into your chest. Ground throughout your feet as you lift hips up to ceiling and squeeze your glutes. Control movement on the way down for one rep.