DB Squat
1. Grasp DB’s and let arms hang down at sides.
2. Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
DB Lunge
1. Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe – may cause injury.
3. Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
Supine hip extension with toning bar
1. Lie on your back on the ball so that the ball is under your upper back.
2. Place a toning bar over your abdomen and drop your hips towards the floor.
3. Once you have almost touched the floor