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    Squat: Wall, Physioball, Combo, Hammer, Military Press, Dumbbell


    Exercise Name: Squat: Wall, Physioball, Combo, Hammer, Military Press, Dumbbell


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    Primary Muscles:
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS
    SHOULDER (ALL)
    SHOULDER-FRONT
    SHOULDER-MIDDLE
    TOTAL BODY-OVERALL

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    DUMBBELLS
    PHYSIOBALL

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Place the Physioball behind the lower back. Start with the knees slightly bent. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Hold a Dumbbell in each hand with the thumbs facing up. Hold each arm on the side of the body.

    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. While straightening the legs, curl the arms up until the forearms touch the biceps. Without pause, press the arms upward and lock out the elbows. Return to the starting position and repeat.

    Tips
    : Knee, Shoulder, 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. Keep the knees in line with the second toe of each foot. Do not allow the knees to move in and out.

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