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Exercise Descriptions – Warm-up

DB Split Squat

• Stand with your feet shoulder-width apart.
• Don’t use dumbbells for the warm-up.
• Step forward with your right leg, taking a slightly larger than normal step.
• Press the front of your back foot (left foot) into the ground and use it to help keep your balance. The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

Spiderman Climb

• Brace your abs.
• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.
• Keep your abs braced and slowly return your leg to the start position.