Lunge/Knee Up/SLDL

Major Muscles Worked: Legs Set Up: Stand tall with your feet closer than hip width apart. Feet should be parallel to each other. The Movement: Take a large step back with your right foot. Balance briefly between the front foot, and the ball of your back foot. Try to keep most of the weight on your front leg. Bend both knees, and lower . Press through the heel of the front foot, to return to standing. Keeping most of the weight on your left foot, raise your right knee in front of your body your knee is bent at 90 degrees, and try to lift your thigh as high as possible, preferably to parallel to the floor. Sweep your right leg down and behind you as your leg rises behind you, lower your upper body (review 1 Leg Stiff Legged Deadlifts)  Let the rising of your leg push your upper Read More . . .

Stiff Legged Deadlift/Row

Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold one dumbell in each hand by your sides. Chest is up, shoulders are back. The Movement: Hinge at your hips to move into a Stiff Legged Deadlift. Review the Stiff Legged Deadlift Movement Pattern Here. In the Hinged position, perform the Rowing motion with both sides at the same time. Staying in the Hinged position, perform the Rear Raise movement Stand up to take some pressure off your lower back. Specific Cues: Support your lower back by keeping your core engaged while in the hinged position. If your lower back hurts during this movement, make sure that your core is engaged. Try to keep your weight on your heels as you perform this movement. Your toes should be able to move freely & wiggle. Choose a weight appropriate for the rear raise movement. Read More . . .