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    Squat: Wall, Ball Squeeze-VMO, Physioball, Bosu


    Exercise Name: Squat: Wall, Ball Squeeze-VMO, Physioball, Bosu


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    Primary Muscles:
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    INNER THIGH
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS
    QUADS-VMO (VASTUS MEDIALIS OBLIQUE)

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    BOSU
    PHYSIOBALL
    SMALL SQUEEZE BALL

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Place the Physioball behind the lower back and a small soft ball in between the upper aspect of the knees. Stand on the soft surface of the Bosu. Squeeze the ball throughout the set. Start with the knees slightly bent. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Sit backward and squat until the thighs are parallel to the ground. Do not let the knees past the toes. Straighten the legs, lifting upward by pushing through the heels. At the end range, the knees should still be slightly bent, do not lock the knees out. Repeat.

    Tips
    : Knee, Balance/Stability Precautions. The shoulders and hips should rise and fall at the same tempo. Upon returning to the upright position, push through the heels and utilize the legs and not the lower back. Do not let the knees pass the toes throughout the set. Sit back and allow the knees to move backward.

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