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Skating

Skating

A.

Tie resistance band around shins, keeping band taut. Stand with feet hip-width apart, then lower into a squat. Maintaining squat, step right leg out to side. Reverse movement, controlling band on its way back in while maintaining tension in the band and depth in the squat.

Mistakes and Tips:

Scale it up: Place a glider under the right foot

Super Lunge

Super Lunge

A.

Start kneeling on floor with right foot forward and left knee directly under hip. Place resistance band under arch of right foot and cross the band, one end in each hand. Lift left knee, hovering 2 inches above ground. 

B.

Straighten both legs while squeezing elbows toward waist and pull hands away from each other on a slow 4 to 6 count. Return to start on a slow 4 to 6 count, drawing hands back in toward each other on the way down.

Row

Row

A.

Stand with feet hip-width apart, holding one weight in left hand with arms by sides. Bend knees softly, shift hips back, and hinge flat torso forward 45 degrees (right hand can rest lightly on right thigh) to start. Pull left arm up, bending elbow straight back, until weight reaches chest. Hold this position for 5 seconds. Take 5 seconds to lower to start. Switch sides; repeat. That's 1 rep. 

Mistakes and Tips:

Scale down: Lower to start at a quicker, standard pace.
Scale up: Also take 5 seconds to pull left arm until weight 
reaches chest .

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Bear

Bear

A.

On a solid, bare floor (e.g., tile or hardwood) start in a high plank position with shoulders over wrists and feet on a towel. Pull the knees into your chest without arching hips, keeping back as flat as possible. Continue this movement with a slow 4-count in and 4-count out for 2 minutes without pausing.

B.

To mimic the resistance and pull of the Supra machine, add a pair of 2.5-pound ankle weights.

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Bear

Bear

A.

On a solid, bare floor (e.g., tile or hardwood) start in a high plank position with shoulders over wrists and feet on a towel. Pull the knees into your chest without arching hips, keeping back as flat as possible. Continue this movement with a slow 4-count in and 4-count out for 2 minutes without pausing.

B.

To mimic the resistance and pull of the Supra machine, add a pair of 2.5-pound ankle weights.

Superman

Superman

A.

Lie facedown on the floor with arms and legs outstretched. Engage back, glutes, and hamstrings to lift arms and legs a few inches off the floor. Keep head in a neutral position, looking down at the floor. Hold for 1 second, then slowly lower back to starting position. 

Side Bend + Pause

Side Bend + Pause

A.

Stand with feet hip-width apart, holding dumbbells in hands by sides. With core engaged, bend at the waist to lower right dumbbell a few inches. 

B.

Engage left obliques to return to starting position. Repeat on the left side. Continue alternating, pausing at the top before switching to the opposite side. 

Dumbbell Rows

Dumbbell Rows

A.

Stand holding dumbbells in front of thighs, palms facing forward. Hinge forward slightly with knees softly bent. 

B.

Pull dumbbells back next to ribs, sending elbows straight back and squeezing shoulder blades together. Slowly lower back to starting position. 

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