START POSITION

MOVEMENT

• Lower body by flexing at the hips and knees
• Upper body should only flex forward slightly during movement. Keep chest up.
• Be sure to sit hips back and down so that knees don't go past toes.
• Once thighs are parallel to floor, return to start position.
• Activate (squeeze) glutes when returning to start position.

COACHING/SAFETY POINTS

• Use a chair or bench to sit on as guide if needed.
• Focus on keeping the core musculature drawn in or braced.
• Maintain controlled breathing throughout the movement
• Start will slow movements then progress speed as your abilities increase.
• During the movement keep the chest up and spine neutral.
• Focus on using the glutes to extend the hips
• Focus on movement quality before increasing resistance.

TARGET

• This is a lower body exercise focused on strengthening the glutes, quads, and core musculature.
• This will improve your leg conditioning and strength in addition burns a lot of calories.
• You will feel it in the muscles of your glutes, quads, core, shoulders, and arms.

RECOMMENDATIONS

• Beginners - Light DBs / 15-20 Reps / Slow Tempo / 1-2 Sets
• Intermediate - Medium DBs / 12-15 Reps / Medium Tempo / 2-3 Sets
• Advanced - Heavy DBs/ 6-8 Reps / Fast Tempo / 3-5 Sets
• Extra Kicker - add a explosive calf raise (as if you were going to jump) at the end of movement as to return to the starting position.

Be Well.