Prisoner Squat
• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
Step-Up
• Stand facing a bench. Place one foot on the bench and the other on the floor.
• With your abs braced and glutes squeezed, start the movement by pushing through the bench foot to lift the body up to the standing position.
• Lower your body under control. Pause briefly at the bottom and repeat.
• Complete all reps for one side before changing legs.
• Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.
Push-up
• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
Reverse Lunge
• Stand with your feet shoulder-width apart.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.
• Step backward with left leg, resting the toe on the ground.
• Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.
• Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings.
Squat Thrusts
• Support yourself on your hands on feet.
• Thrust your feet back so you are in a push-up position.
• Thrust your feet back in. That is one rep.
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