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WEIGHTED ZERCHER SQUATS


Stand holding a sandbag or weighted fitness ball (about 10 pounds) at chest height with your arms underneath and forearms crossed. Your feet should be shoulder-width apart, toes pointed slightly outward. Pull the bag or fitness ball in toward your chest and keep your shoulders from shrugging.


Squat down while pushing your hips back as you bend your knees. The weight will try to pull your torso forward so be sure to fight to keep your body upright. Perform 12 reps quickly, taking one second to go down until your thighs are almost parallel with the floor — don’t pause at the bottom — then push up as fast as possible while maintaining good form. Pause briefly at the top and repeat.


BIRD DOGS


This exercise is terrific for strengthening the glutes and lower back muscles. Get on all fours with your knees on the floor under your hips and your hands under your shoulders, arms straight. Keeping your neck and spine in line, extend your right leg out straight behind you while simultaneously extending your left arm straight ahead, holding both parallel with the floor. Hold for three seconds. Minimize any arch in your back and keep your body from swaying.


Lower both limbs to the floor and repeat with your opposite leg and arm. Do six reps with each pair of limbs extended for a total of 12.


 


SEAL JACKS


This is like the traditional jumping jack, except you don’t swing your arms over your head. Stand with your feet together and your arms straight in front of you at chest height, palms together.


Simultaneously spread your arms out to the sides as you jump up just enough to spread your feet wide. Without pausing, quickly reverse the movement. Keep your ankles locked and land on the balls of your feet. Repeat for 20 repetitions.


   


 


 





 


 


  


 


 


 





 


 


 


  


 





 





 


 





 


  


  





 





 


 


 





   


  


 


  


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 


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