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Exercise Descriptions – Advanced Workout B

DB Bulgarian Split Squat

• Unlike the photo below, you need to hold a dumbbell in each hand.
• Stand with your feet shoulder-width apart.
• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

Leg Stability Ball Leg Curl


• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep only one foot on the ball and raise the other one up in the air.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.

Dip

• Hold onto the dip bars and lean your upper body forward 10-15 degrees.
• Slowly lower your body until there is a 90 degree angle between your upper and lower arm.
• Press back up using chest, triceps and shoulders.
Push-Up with Hands on Ball
• Place your hands on a Stability ball and keep your feet on the floor.
• Perform regular push-ups. Make sure your grip does not bother your wrist.
• Keep your body in a straight line at all times.