Goblet Squat
A proper squat demonstrates you have adequate range-of-motion of your ankles, knees and hips and solid lower-body strength. Many women come in thinking they cannot squat because of previous knee pain. By keeping the range-of-motion small and teaching them proper technique, it is not long before they are squatting pain-free, with weights!
Push-Up
Key Points:
- Start hands directly under shoulders
- Keep straight line from head to heels
- Keep glutes squeezed and hips tucked
- Lower entire body until arms are parallel with body
- Keep arms back at 45 degree angle
- Start with 3 sets of 6-10 reps
Split-Squat
Key Points:
- Start in a long lunge position with front foot flat and back heel up
- Lower yourself straight down, keep straight line from back knee to head
- Keep weight in front foot
- Without allowing front knee to drift forward, go as low as possible without
- pain or losing position
- Push through front foot to return to starting position
- Start with 2-3 sets of 8 reps/side
Planks (front and side)
Key Points (front plank)
- Start on elbows with fists directly under your eyes
- Keep straight line from head to heels
- Keep hips tucked under and glutes squeezed
- Focus on long exhales through your mouth
- Start with 3 sets of :10-:30 holds/side
Key points (side plank):
- Start on side with elbow directly under shoulder
- Keep hips squared and high
- Keep straight line from head to heels
- Keep hips tucked under and glutes squeezed
- Focus on long exhales through your mouth
- You should feel lateral ab or side
- Start with 3 sets of :10-:30 holds/side
Ball Rollout
Key Points:
- Start on knees with forearms on ball
- Have hips tucked under, glutes squeezed and abs braced throughout
- Start motion by letting ball rollout up arms
- Your hips and head should move together towards the ball
- Maintain a straight line from head to knees throughout
- Go as low as possible without losing spine position and return
- Start with 2-3 sets of 6-10 reps
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