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    Squat: Combo, Hammer Curl, 1 Leg, Bosu, Dumbbell #8405

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: Squat: Combo, Hammer Curl, 1 Leg, Bosu, Dumbbell #8405











    Primary Muscles:
    BICEPS
    FOREARMS
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS
    TOTAL BODY-OVERALL

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    BOSU
    DUMBBELLS

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Hold a Dumbbell in each hand, thumbs up, at the sides of the body (arms straight). Stand upright with both feet shoulder width apart, (knees slightly bent) on the Bosu (soft side up). Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lift the left foot off of the ground and hold.

    Progress
    : Sit back and squat until the right thigh is parallel with the ground. Do not let the knee past the toes at any point in the movement. Stand up by pushing through the right heel and curl the arms up until the forearms touch the biceps. Do not extend the knee fully, keep tension on the muscles. Return to the starting position and repeat. After the set, repeat on the other leg.

    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. 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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