Hamstrings and Glutes

Hamstrings and Glutes:

Work your hamstrings and glutes with an Exercise ball.  No weights are needed.  The TIP with this one is to try and keep your butt as high off the ground as you can during the entire move.  This really gets your buns burnin' but your hamstrings are doing the work.

You can do a single leg curl ( which is a little tougher and harder to keep your butt up there ) or the kind with both legs on the ball.  Either way, place the entire back of your foot/heel on the ball then lift your body up with the help of your arms to keep you steady.  Pull the ball in and out.  3X15.

Uneven Squat to Narrow Squat:

I used an aerobic step bench with 4 Risers to give me the height I needed.  With my feet a little wider than shoulder width apart you do a basic squat with one foot elevated on the bench.  Then step off the bench with your feet together and do a Narrow Squat.  These are tough form-wise but be sure to keep your weight in your heels and your knees behind your toes the best you can on those narrows.

I am using a 50lb bar.  3x10 on each leg for squats.

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