Dumbbell Step up

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• Advanced athletes can choose between dumbbells, barbell (back squat position) or weighted vest. • Those without access to weights can hold 2 water jugs or wear a back pack…

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Dumbbell Split Squat

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• Grab a pair of dumbbells and hold at arm's length against your sides. Palms facing each other. • Stand in a staggered stance. Left foot in front of right…

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Side Lunges

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• Stand with feet about twice shoulder-width. Place hands together in front of chest. • Next, shift your weight to the right leg and push hips and bend knees into…

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Dumbbell Deadlift

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• Grab the dumbbells and stand with your feet shoulder width apart. • Slowly lower the dumbbells to the floor in front of your body. Slightly bend your legs. •…

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Hack Squats

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• Flex your knees, place your back against the padded surface, wedge your shoulders beneath the yokes attached to the machine, and place your feet fairly close together. • Inhale,…

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Angled Leg Press

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• Sit on the machine, lying back against the angled back pad, and place your feet about shoulder-width apart. • Inhale, rotate the stop bars at the sides of your…

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Power Squats

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• This movement is the same as conventional squats, but your legs are widely spread with your toes pointed outward, which specifically works the inner thighs. Level : Intermediate Equipment…

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Sumo Deadlifts

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• Stand facing the bar. Place your feet considerably wider than shoulder-width apart with your toes pointing outward, keeping them in line with your knees. • Flex your knees until…

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Front Squats

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• Position the barbell across your anterior deltoids, hold your upper arms parallel to the floor, bend your elbows, cross your forearms, grasp the bar, and look straight ahead. •…

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Barbell Squats

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• Position the barbell across your anterior deltoids, hold your upper arms parallel to the floor, bend your elbows, cross your forearms, grasp the bar, and look straight ahead. •…

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