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    Squat: Combo, Shoulder Series, 1 Leg, Bosu, Dumbbell


    Exercise Name: Squat: Combo, Shoulder Series, 1 Leg, Bosu, Dumbbell

















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

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    BOSU
    DUMBBELLS

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: There are three shoulder movements in this Shoulder Series. Hold a Dumbbell in each hand, thumbs up, at the sides of the body (arms bent). 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 lift the arms to the front, until shoulder level (arms straight). Repeat for a number of reps. Repeat the squat with the second shoulder movement (lifting the arms to the side (arms straight), until shoulder level). Repeat for a number of reps. Repeat the squat with the third shoulder movement (lifting the elbows to shoulder level (bend the elbows upon lifting)). Repeat for a number of reps. 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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