Here 5 great exercises I like to put in for my personal training clients. While not everyone can come to my gym, these exercises can be done anywhere at home and challenge you. So, get ready to challenge yourself with these 5 moves.
1-Pistol box squat-Sit near the edge of a bench, keeping your leg up and control down with your quadriceps to a seated position. Then stand back up using using your quad and glute. If this is to hard start by adding pillows/cushion under you to raise up the level of the seat.
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2- Bulgarian split squat- Weird name, but effective exercise. Very challenging on the stabilizers. Put your back foot on the bench behind you and make sure you lower your back knee straight down towards the floor. Make sure your knee doesn’t pass your toe and come back up using quad and glute.
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3-Wall Sit- Walk your feet out so that your knees are over your ankles when your quads are parallel to the ground.
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4-Elevated single leg bridge- Rest your shoulders on the bench and pick up one leg. While holding one leg up, use your leg that foot that’s on the ground, lower through your hip and the squeezing you squeezing your butt up to get contraction. Rinse, repeat.
Check out video here-https://vimeo.com/user35798065/review/402717744/25a2d01950
5- Explosive step up-Use a chair and place one foot on top of chair. Use the quad to drive up the foot that’s up and jump leaving the bench and return to start. —
Check out video here- https://vimeo.com/user35798065/review/402717603/a7ae183d63