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  • Grab a dumbbell and stand with your back to a bench or box.
  • With both hands, cup the top end of the weight in front of your chest, your elbows pointed down.
  • Place the instep of one foot on the bench or box.
  • Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and then push back up to a standing position.

  • Grab a dumbbell and stand with your back to a bench or box.
  • With both hands, cup the top end of the weight in front of your chest, your elbows pointed down.
  • Place the instep of one foot on the bench or box.
  • Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and then push back up to a standing position.

  • Stand with your legs a little wider than shoulder width apart, with a kettlebell between your feet.
  • Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. At this point, your back and arms should be straight, your torso should be almost horizontal, your knees should be slightly flexed, and the kettlebell should be hanging straight down in front of you.
  • Inhale as you slowly swing the kettlebell backward and up between your legs.
  • As the kettlebell starts to swing forward, forcefully extend your hips and knees to swing the kettlebell up in front of you. At the top of the movement, squeeze your glutes.
  • As the kettlebell swings back down, hinge at the hips and a little at the knees and guide the kettlebell between your legs.
  • Repeat

  • Load your pushing sled with the desired weight.
  • Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles.
  • Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

  • To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. (Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint)
  • Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  • Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

  • Unrack the barbell in similar fashion as you would a high bar back squat stepping slightly farther back than normal.
  • Place one foot firmly in front of you, roughly 1-2 feet.
  • Drop you back foot slightly behind you, allowing the knee the bend towards the floor into an almost kneeling position. The back knee should be slightly behind an imaginary line that runs perpendicular to your front heel. The feet themselves should be placed about hip width apart, similar to your squat.
  • As you descend into the squat, allow the front foot to stay flat into the floor, with the front knee bending over the toes, making sure to keep the torso upright and not allowed to collapse forward.
  • At the deepest part of the split squat, the front knee should be pointed in the direction of the front toes (never collapsed inwards or pushed excessively out).
  • To come up, focus on staying balance between the feet and keeping the torso upright, using the front leg (specifically the quads and glutes to engage the movement).
  • Come to an upright position with the front leg softly extended/locked, and repeat. Then switch legs.

  • Flat Feet: Always keep your feet flat and avoid jumping on your toes. If you do this, your front foot muscles will get stronger. In simple words, land on your whole feet including your heel.
  • Steady Pace: Keep your pace steady and maintain a speed of around 60 to 80 steps in a minute. Going slower than this will make it more difficult for you. If you want to go faster than you need to reduce the size of the steps. Reducing the size of steps will result in reducing the benefits of Stairmill. Do not try to go super-fast just try to increase the resistance.
  • Knees Positioning: Your knees should always stay over the midsection of your foot. Your keen should not go beyond the end of the feet. Check how far your knees move forward to your toes and try to position your feel to the minimum. If the knee travels too much forward to your feel, then you may face an excessive amount of stress on your knee joint as well as on quadriceps tendon. You can face overuse injuries if the positioning is wrong. You must be aware of this method if you are doing Squats and Lunges.
  • Body Positioning: Always keep your body upright over the console and do not try to slouch.
    Avoid using handrails and try to maintain the position by using your muscles. You will burn more calories by using your core muscles instead of the handrails. Your muscles will work harder in this case.

  • From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position.
  • Initiate the movement by descending into a squat, flexing the hips and knees to lower your
    body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels.
  • Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round.
  • At the bottom of the motion pause briefly.
  • Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position.
  • Repeat

  • After adjusting your bike, start.
  • Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard).
  • RPE is how hard it feels to work at the level of resistance you’ve chosen. If it feels too hard, back off on the resistance and speed.
  • If it’s too easy, increase the resistance.

  • The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the machine to initiate the drive phase of the stroke.
  • The Drive: Maintaining a forward torso tilt, start by applying force through your legs to the machine to extend your legs. Continue to push through your legs and start to hinge backwards. This should be a fluid continuous movement.
  • The Finish: Once your legs are fully extended and your torso is at an 11 o’clock position,
    begin using your arms to pull the handle to the base of your sternum. Be sure to keep your core muscles activated and tight, like in a hollow body hold.
  • The Recovery: Reverse the motion by relaxing your arms away from your torso, hinge
    forward toward 1 o’clock, and then bend your legs back to catch. The recovery phase should be half the speed used in the drive, which will allow your muscles to recover and prepare for another strong push.
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