Standing and squat position
How do I get into position?
- Start by placing ball behind lower back and resting against a wall, or firm surface.
- Feet should be placed forward of hips with weight through heels (wiggle toes to check in right position).
- Engage core.
Wall Squat
- Hold weight in each hand, breathe in and lower body, pushing hips down and back towards wall.
- Hold for 1-2 seconds (more to increase the challenge).
- As you exhale – stand back up, focusing body weight again though heels of feet.
Squat with bicep curl
- Lower your body, pushing hips down and back towards wall.
- As you exhale – stand back up and curl the weights up as you go, keeping elbows pointing down towards floor at all times.
- Maintain weight of body though heels of feet and core activated. Slow controlled pace.
Squat with shoulder press
- Hold a weight in each hand and lift to shoulder height; breathe in and lower your body, pushing hips down and back towards wall.
- As you exhale – stand back up and push weights above your head as you go.
- Maintain weight of body though heels of feet and core activated. Slow controlled pace.
Squat with lateral and front raise
- Hold a weight in each hand, breathe in and lower your body, pushing hips down and back towards wall.
- Lateral raise: as you exhale, stand back up – raise arms with weights out to side/ slightly forward, keeping elbows soft. Inhale and lower slowly back down.
- Front raise: (as above) – lift arms up in front of body.
- Maintain weight of body though heels of feet and core activated. Slow controlled pace.
Squat with bicep curl – high position
- Stand with Swiss ball behind upper back – between shoulder blades – resting against a wall or firm surface.
- Feet should be placed forward of hips with weight through heels (wiggle toes to check in right position). Engage core.
- Hold a weight in each hand, breathe in and and lower weights down; exhale and curl the weights back up, keeping elbows pointing down towards floor at all times.
- Maintain weight of body though heels of feet and core activated. Slow controlled pace
- Pg 1 – Intro and 3 suggested programs
- Pg 2 – Seated
- Pg 3 – Standing and squat
- Pg 4 – Prone
- Pg 5 – Supine
- Pg 6 – Kneeling and side lying
