MAKE A SPLASH
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The Basics: 12 reps of each exercise. Do 4-6 sets with rest in between of 45 seconds to 1 1/2 minutes. (If you can do more than 12 reps in a set, you should go up in weight.)
Keeping your shoulders back and your hands resting at your sides, take a big step backwards with your left foot. Lower your hips to the floor until your front knee forms a 90 degree angle.
Push yourself up. Most of the work should come from your front leg, return to the starting position. Switch Feet.
Weighted Back Squat:
This exercise can be done using a barbell in the squat rack or with free weights in each hand. Squats using a barbell are the most challenging.
For back squats, the weight rests along your shoulder line on your traps, where it’s generally easier to squat a heavier load. Hands should be facing forward, along the same plane as the shoulders, with elbows pointing down to the ground (arms will form a "W" along the bar). Keep hips back, and follow the same form for a bodyweight squat.
Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels.
One key thing to keep in mind: breathing. When you're squatting a barbell, inhale before you descend, hold your breath for the squat, and exhale only once you've returned to standing.
Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Jose is using an alternating grip. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor.
Kneeling Glute Extention:
Attach an ankle cuff to your right ankle/foot, if there isn't a cuff available use a hand grip and slip your foot into it- attach it to a cable resistance machine. Kneel on a flat bench. Without arching your back or tilting your hips, swing your right leg directly back behind you in an arc, lifting the foot as high back behind you as possible.Bring your leg back into the starting position. Complete the desired number of reps and repeat on the other leg.
Jose Chavez is a trainer at Wicker Park.