legs Archives - Elite Performance SF

Forward Step Up

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Forward Step Up

Forward Step Up

The Forward Step Up is going to work all parts of your legs, as well as your core and your arms.

Grab a small step, a bench or if you have it, a box that can support your weight.

Square your body to the box, meaning you’re facing the box. You should have your feet facing forward and hip width apart. And you should be standing in a tall posture. You should also be 3 – 12 inches from the box, depending on your height.

Draw your belly button towards your spine before movement and follow these steps.

  1. Place your right foot on the box. And make sure that your both feet are flat
  2. Shift your weight onto your right foot, while maintaining your tall posture
  3. Stand up on the box by mostly using your right leg to push your bodyweight onto the box, reducing push-off from your left leg
  4. Finish by standing on the box
  5. Maintain your tall posture throughout the movement
  6. Your opposite arm should swing in conjunction with your legs
  7. Step down using your left leg first

Breathe out while bringing yourself onto the box and breathe in while stepping down.

For the Forward Step Up, start by alternating which leg steps up. To make this harder, do all of your reps on one leg first and then switch legs. To progress further, only allow one foot on the box throughout the entire movement, even when you’re standing tall on the box. If this becomes too easy, start adding weight.

Start on a small box and as it gets easier, work your way up. Only make the box higher if you feel comfortable and you’re able to maintain good posture and form. 

Have fun with it!

And remember:

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

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

Bodyweight Squat

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Squat Front Profile

Squat Front Profile

Squatting is a very dynamic exercise and has many components that are often overlooked. Squats are great for most people, from the beginner to the seasoned gym vet. As shown above, start off with the bodyweight squat, meaning you’re just using your own bodyweight with no additional weight. Trust me, doing this exercise completely correct is no easy task.

Lets break it down.

In the squat, your starting position is a tall standing position with your feet shoulder width apart, hands either on your hips or crossed on your shoulders as shown above. Bring your body down while observing the rules below, and then bring your body back up to a standing position. That’s it!!you rock gif

 

Things to look for:

  1. Knees stay behind toes throughout the motion
  2. Feet stay flat on the ground
  3. Keep your toes pointed forward (ankles, knees and hips should be shoulder width apart and in a line)
  4. Draw-in your belly button towards your spine
  5. Breath in when lowering your body & breath out when standing back up
  6. Make sure that your spine stays in a straight line (this means your head doesn’t stay parallel to the ground at the lowest position)**
  7. Only go as low as you can while maintaining perfect form
  8. Make sure both your legs are working equally and there’s no weight shifting
  9. When descending, have your eyes shift downwards; when ascending, have your vision shit upwards
DSC_0503

Squat Side Profile

**This is one of the more overlooked aspects of the squat. As shown in the ‘Squat Side Profile’ picture above, you can see that my low-back, mid-back, and head are all in a straight line. If I put a PVC pipe (an often used/cheap tool in Personal Training) on my back, it would maintain this perfect line, meaning that I’m maintaining good spine alignment while exercising. An easy way to do this, especially if you don’t have a PVC pipe lying around, is to bring your shoulders back and bring your chest forward**

If you can complete this exercise while following these rules, then you can progress it to make it harder. If you can’t do this exercise than you need to regress the exercise. If you have questions on how to progress or regress the squat, lemme know. I am more than happy to help you.

Remember:

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