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July 12 2010 12:00 AM
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Lateral Lunge
   
 Start: Begin with feet wider than shoulder width apart with feet turned slightly outward. Place hands on the hips or out in front and find balance. Action: Move laterally without moving the feet and maintaining knee tracking over the foot. Return to the starting position and repeat to the opposite side for desired repetitions.

Push Up

   Start: Begin with hands shoulder width apart and directly under the shoulders. Maintain a rigid core and begin on your knees or feet as shown.
   Action: Flex the elbows and lower the body until elbows are at 90 degrees. Pause and return to the start position. Repeat exercise for desired repetitions

Plank with Rotation

 Start: Begin with hands shoulder width apart and directly under the shoulders. Maintain a rigid core and feet together.  
 Action: Lift one arm off the floor and track your hand with your head and eyes. Return the arm to start position and change arms or repeat exercise for desired repetitions.  

Prisoner Squat

   





 Start: Place feet hip width apart with hands behind your head. Action: Keep the chest up, sit back into squat position until thighs are parallel with floor. Pause at the bottom and return to the start position. Repeat exercise for desired repetitions.

Step-Up

 

 
 Start: Stand with feet shoulder width apart and hands on hips. Place one foot upon a step or plyo-box.  Action: Push through the heel of front foot and lift the body off the floor. At the top of the movement, perform slight hip extension with the opposite leg. Return to start position and change legs or repeat exercise for desired repetitions.

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