Squats Stand with your legs about shoulder width apart. Have your arms either out in front of you or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your […]

Single Stiff Leg Deadlift With Dumbbells Stand with your midsection firm and chest out and a dumbbell in each hand. Have your feet together. Lift your right leg up and behind you while lowering your upper body forwards, with your arms extended and lowering your dumbbells towards the floor. Your left knee (your supporting leg) […]

Single Leg Step-Up With Knee Up Stand facing a bench or step, keeping your midsection firm and your chest out. Step up with your right leg, placing your right foot on the step. Have your left foot remaining on the floor. Squeezing your glutes drive yourself upwards using your right leg ensuring your right foot […]

Single Leg Glute Bridge – Toes Up – Advanced Lie on your back on the floor with your knees bent and feet flat. Raise your right leg upwards. And slightly raise your toes on your left foot. Drive through the heel of your left foot, squeezing your glutes lifting your butt and hips off of […]

Single Leg Glute Bridge Lie on your back on the floor with your feet flat and knees bent. Raise your right leg upwards. Drive through the heel of your bent left leg, squeezing your glutes lifting your butt and hips off of the ground. Pause and then return to the starting position. [wlsp_jvftbasecontentvaluablebanners]  

Reaching Side Lunge Stand with your midsection firm and chest out and a dumbbell in each hand. Lunge to you right side with your right foot, bending your right knee and keeping your left leg straight. Keeping your back upright, extend your arms and hands towards your right foot. Push yourself back up, through your […]

Reaching Lunge Stand with your feet together. Keep your chest out and your midsection firm. Lunge forward as far as you can with your right leg, ensuring you bend your left leg behind you. Reach forward with your hands touching the floor in front of you. Then push off your front right leg and return […]

Plyometric Jump Squat With Medicine Ball Stand with your feet shoulder-width apart. Squat down as if doing a regular squat. Hold a medicine ball at chest height. Then jump up driving yourself up and forward explosively, landing softly on your feet, bending your knees and lowering your body back into the squat position to complete […]

Medicine Ball Plie Squat Stand with your legs and feet wide apart. Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Hold a medicine ball at your chest. Make sure your back is straight and don’t lean too far forward. Now bending your knees squat leaning into […]

Pistol Bench Squat With Medicine Ball Sit on a bench with both feet flat on the ground. Hold a medicine ball at your chest. Extend your left leg out in front of you. Squeeze your glutes and drive your right foot into the floor to push you up off the bench to standing position. Still […]