butt Archives - Elite Performance SF

The Front Squat

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The Front Squat

The Front Squat

The Front Squat is a progression of the bodyweight squat that we went over before. Its a great full body exercise and especially good for your legs, thighs and butt!

You’re gonna start out with your feet shoulder width apart. If you need a reminder on squatting cues, look for them here.

The only real difference from the bodyweight squat is that you’re going to add weight. And the weight is going to be added to the front of your body, thus the name Front Squat. And hold the weight right under your chin, near your collar bone. Start out light and then work your way up.

The cool thing about the Front Squat is that because of the placement of the weight, it will be easier for your back to be in a correct position and for your weight to be evenly distributed between the balls of your feet and your heels. All good things!happy emoji

Try out 3 sets with 10 reps in each set.

If you have any questions lemme know.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

Side Lunge

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Bodyweight Side Lunge

Bodyweight Side Lunge

THIS IS A GREAT EXERCISE FOR YOUR HIPS, LEGS AND BUTT

The lunge is another Primal Movement that’s seen in activities of daily living and sport, and like the squat, uses triple extension (hip, knee, and ankle extension).

This means it’s a highly recommended exercise!dancing emoji

 

Start with your feet shoulder width apart and your hands on your hips. Draw your belly button in and step out to the side, either at a 3 or 9 o’clock position (stepping to the left or to the right). Exhale while you keep both feet facing forward and bend the leg you’re stepping with. Keep the knee of the trailing leg straight, the leg that’s staying still, during the motion. Your hips will shift backwards as your torso falls slightly forward. Inhale as you step back up to the starting position.

Yup, its that simple. cool

 

Make sure you:

1)      Keep your spine in a straight line (low-back, mid-back, head)

2)      Keep your belly button drawn in

3)      Keep your shoulders back and down

4)      Breath out on the way down; breath in on the way up

5)      Don’t let your torso twist

6)      Your torso should be positioned at a 60 degree angle when you’re in the lowest position

 

Have fun with the side lunge!

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before