Squat Jacks, Assisted Pistol Squads - Left, Assisted Pistol Squads - Right, Lunge High Knee - Left, Lunge High Knee - Right

Squat Jacks, Assisted Pistol Squads - Left, Assisted Pistol Squads - Right, Lunge High Knee - Left, Lunge High Knee - Right

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Wall Walk Variation
Plank with Opposite Arm and Leg Lifts, Downward Facing Dog Variation, Crab Walk, Side Plank Variation
Single Leg Tricep Dips, Pushups, Hands to Elbows Reverse Tabletop, Elbows to Hands Plank Pushups
Half Handstand Variation
Burpees With Dumbbell Press
Side Elbow Plank Side Leg Lifts, Twisted Leg Lifts, Long Arm Crunches
Single Arm Rear Delt Raise, Blast-Off Plank To Shoulder Tap, I-Y-T Raise, Sit-Ups To Twists
Description:

1. Stand tall with feet together. Jump your feet into a wide squat position. Your knees should be bent 90 degrees. With the jump cross your forearms in front of your chest. After that jump your feet back together, and put your arms up. 2. Put a bench on the right side. Stand on the left foot. Slowly do a squad touching the bench and get back to the starting position. 3. Put a bench on the left side. Stand on the right foot. Slowly do a squad touching the bench and get back to the starting position. 4. Stand with feet hip-width apart. Put your hands on your hips. Lunge back with your left foot and bend both knees 90 degrees. After that lift the rear foot off the floor as you straighten the front foot. Put the right knee forward and raise it up. 5. Stand with feet hip-width apart. Put your hands on your hips. Lunge back with your right foot and bend both knees 90 degrees. After that lift the rear foot off the floor as you straighten the front foot. Put the left knee forward and raise it up.

Muscle groups:

Gluteus, Calves, Quads, Triceps, Hamstrings, Biceps

Equipment:

Bench

Trainer:

Jacob Nelson

Level:

Intermediate

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