The Single Leg Hammer Curl Develops Core, Bicep and Forearm Strength
Hold a dumbbell in each hand. Feet shoulder width.
Stand on left foot.
Raise right foot a few inches off floor.
Slowly raise and lower dumbbells.
Perform desired repetitions.
Switch to standing on right foot.
Repeat desired repetitions while standing on right foot.
Stand upright with good posture throughout the exercise.
Modifications: 1) Use lighter dumbbells. 2) Perform fewer repetitions.
Technique: The goal is hip and shoulder stabilization while moving the weights. Modify the exercise, if your body sways or you lose your balance. Avoid arching your back or bringing head and shoulders forward.
A Basic Glute Strength Core Stabilization Exercise For Home or Outdoors
All You Need Is Elastic Tubing
Attach one end of the tube handle to a secure hook.
Walk away from the point of origin. The further away you are from the hook, the greater the resistance.
Place the other tube handle around left foot.
Place hands on hips or waist.
Stand on right foot.
Slowly bend left knee, while raising the left foot off floor.
Slowly return left foot to floor.
Repeat on same foot for desired repetitions.
Switch to standing on the left foot and repeat desired repetitions.
Modifications: 1) Use a lighter tube for decreased resistance. 2) Stand closer to the point of origin. 3) Perform the exercise without the tube. 4) Perform fewer repetitions. 5) Raise foot at a lower angle.
Technique: The exercise becomes more difficult, with a heavier tube, or standing further back from the point of origin. The goal is shoulder and hip stability throughout the exercise. If you have difficulty with stability, modify the exercise.
You’ll Be Moving Side-To-Side As You Perform 4 Exercises in the Frontal Plane Leg Circuit 4: The Prisoner Squat, Alternating Side Lunges, Alternating Side Hop-Overs, and Side-to-Side Jump Squats
The Frontal Plane Leg Circuit Is a bodyweight exercise where you move side-to-side. It is suitable for home or outdoor workouts.
INSTRUCTIONS
Begin in a standing position. Feet slightly wider than hips.
Place hands behind your head.
Perform 5 Prisoner Squats. Return to standing position after squatting.
Place hands on hips.
Perform 5 Alternating Side Lunges leading with right to left foot.
Next is Alternating Hop-Overs. Use a heavy, and sturdy platform for Hop-Overs.
Perform 5 Alternating Side Hop-Overs leading with right to left foot.
As you hop over the platform, move your arms as shown in the video.
Next is Side-to-Side Jump Squats.
Perform 5 Side-to-Side Jump Squats with feet slightly wider than hips.
Move your arms up and down as you jump.
Perform the entire circuit for desired repetitions.
Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them. 5. Decrease the width of your stance. 6. Use a slower tempo. Moving fast isn’t always better. 7. Replace Hop-Overs with Step-Overs.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Overs. Height determines difficulty.
VARIATIONS: Increase the number of repetitions of each exercise for more difficulty.
The Leg Circuit Includes 4 Exercises: The Prisoner Squat, Alternating Lunges, Alternating Step-Ups, and Jump Squats
INSTRUCTIONS
The Leg Circuit Is a bodyweight exercise suitable for home or outdoor workouts.
INSTRUCTIONS
Begin in a standing position. Feet slightly wider than hips.
Place hands behind your head.
Perform 5 Prisoner Squats. Return to standing position after squatting.
Place hands on hips.
Perform 5 Alternating Lunges leading with right to left foot.
Perform 5 Alternating Step-Ups leading with right to left foot.
Use a heavy, and sturdy platform for Step-Ups.
As you step, move your arms as shown in the video.
Perform 5 Jump Squats with feet slightly wider than hips.
Move your arms up and down as you jump.
Perform the entire circuit for desired repetitions.
Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Ups. Height determines difficulty.
The Single Leg Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings. The Challenge Is To Maintain Hip Stability While Balancing On 1 Foot.
INSTRUCTIONS
INSTRUCTIONS
Lie on your back. Bend knees at a 90 degree angle.
Maintain neutral low back.
Place feet on mat at hip width.
Place your arms out to the sides palms down.
Gently draw the shoulder blades back.
Lift right foot a few inches off mat.
Draw your navel toward your spine as you lift your lower back off mat.
Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
Pause for a few seconds , and then slowly lower your back down to the mat.
Keep the right foot off mat for desired number of repetitions.
Move slowly and maintain stability throughout the exercise.
Repeat the exercise by lifting the left foot off the mat.
ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart. Uneven hips during lifting. Unable to maintain stability. Tailbone sags toward the mat.
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