IN AND OUTS
This plyometric squat engages the thighs, glutes, and hamstrings. It will challenge your balance and coordination, activate the core, and sculpt the lower body.
progression
| LEVEL 1: | Squat | |
| LEVEL 2: | Squat Jump | |
| LEVEL 3: | In and Outs |
Stand tall, with your feet hip width apart and toes pointing forward.
With your weight in your heels, inhale as you bend at the hips and knees, lowering into a squat. Try to bring your thighs parallel to the floor.
Make a small jump and open your feet laterally, landing with feet slightly wider than shoulder width apart. Repeat, staying as low as possible in your squat position and jumping “in and out.”
SINGLE LEG PEEL
This twist on the pelvic peel increases strength in the hips, hamstrings, and glutes while simultaneously stretching the quadriceps and hip flexors. Elevation of a single leg increases the demand on your core and provides a stability challenge.
progression
| LEVEL 1: | Pelvic Peel | |
| LEVEL 2: | Pigeon or Butterfly Peel |
|
| LEVEL 3: | Single Leg Peel |
Lie flat on your back. Place one foot on the floor approximately one foot from your glutes and extend the other leg straight to the ceiling (perpendicular to the body). Keep your arms loose by your sides.
Press evenly through the sole of the foot on the floor, squeeze the glutes, and lift the hips until your body forms a straight line from shoulders to stabilizing knee. Pause and hold for one to two seconds before lowering back to the floor in a controlled motion.
TRAINER TIP
The closer you move the heel to your glutes the harder the exercise becomes. For an added stretch, extend arms overhead and reach as long as possible.
caution
Do not allow your hips to rotate. Keep your pelvis flat and square to the ground throughout the exercise.