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GOOD MORNING WITH LEG LIFT
WORKS THE LOWER BACK, HAMSTRINGS, CORE, AND SHOULDERS;
ALSO BUILDS ANKLE STABILITY AND BALANCE FOR BACKPACKING
1Place a sturdy chair in front of you, and stand straight with
your feet shoulder-width apart and your arms reaching toward
SQUAT PRESS
the ceiling.
WORKS THE SHOULDERS,
QUADRICEPS, HAMSTRINGS, CORE
(THE ABDOMINALS AND BACK
MUSCLES THAT SUPPORT THE
2Bend at the waist so your arms and upper body move
SPINE), AND GLUTEALS.
forward as one. Place your right hand on the seat of the chair
1Stand with your feet
for balance, while simultaneously lifting your left leg behind
shoulder-width apart. Bend
you. Continue lifting that leg and bending forward until your
your arms so your hands are at
body is parallel with the floor. (Your right foot should be
shoulder height.
directly under your right hip.)
2Squat down by bending your
3Hold this position for 10 seconds, breathing normally.
knees and pushing your hips back
Stand up, and then repeat the exercise four more times.
as if sitting in a chair. As you 4Now repeat the exercise with your right leg lifted behind
squat, simultaneously reach your you and your left hand on the chair for five repetitions.
arms toward the ceiling. Continue
If this move becomes too easy in a few weeks, try it without
squatting until your thighs are
using the chair. Instead, raise both arms out in front of you
parallel with the ground (or
while balancing on one leg. With your body parallel to the
nearly).
floor, hold this position for three seconds, then stand up. Do 10
3Press back to the standing reps, then balance on the other leg and repeat 10 more times.
position, allowing your hands to
come back to shoulder height.
That’s one repetition. Do at least
five reps and work up to 15.
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