LOWER #2

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

Stand on one leg and hold a single DB in the opposite hand. Hinge your hips backwards as your raise your opposite leg. DB should remain infant of your standing leg and keep contact with your leg at all times. Hinge as low as possible while keeping balance and control and then reverse the movement back to standing. Make sure to keep shoulders and hips parallel and try to avoid twisting.

Notes

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