It’s the final week of our Back to Basics workout. By now you should be feeling more confident in your ability to complete each move, and if you already workout a lot, hopefully you feel refreshed on your form for some go-to moves. Each circuit can be done by itself 4 to 5 times with a 45-90 second break at the end of each round. Let’s get started…
Lateral Lunges (10 to 12 Reps Per Leg)
Starting Position: Step out to the side in a relatively wide stance with both feet pointed straight ahead and shoulders pulled back at all times.
Action: Bend your right leg with your butt sticking back onto your heels and allow your torso to angle forward, while keeping your left leg straight. Repeat and then switch legs.
Works: Quads, Glutes, Hamstrings, Abductors
Bent Over Reverse Flies – Very Light Weight or Filled Water Bottle Needed (20 to 25 Reps)
Starting Position: Bend at the hips with a slight bend in your knees so that your torso is parallel to the ground. Make sure to keep your lower back’s natural arch, and your shoulders pulled back as you go down. Hold the light weights in each hand, letting your arms point straight down, and your hands facing each other.
Action: Allow your elbows to bend slightly and lock them at that angle. Swing your arms out wide simulating a controlled “wing flap” with your arms. Your hands should stay facing down as your arms swing back, and focus on pinching your shoulders down and back (no shrugging)! Make sure to keep the integrity of your torso’s position. If you start to allow yourself to cheat upward, you will have to start recruiting your “shrugging musculature,” which can result in some unwanted neck tension; so keep that back parallel like a table top at all times.
V Holds (20 to 30 Seconds)
Starting Position: Sit on the floor with your knees together and a slight bend in your knees so your heels are resting on the ground. Keep your torso completely vertical, and shoulders pulled back in perfect posture.
Action: Allow your entire torso as one solid unit to angle backwards toward the 45-degree position (although some of you might not be able to get all the way to 45 degrees at first, just angle as far as you can without rounding your lower back). HOLD!
Wall Squats (20 to 30 Seconds)
Starting Position: Lean against a flat wall with your heels 12 to 24 inches away from the wall, keep your shoulders pinched down and back against the wall.
Action: Allow yourself to squat down the wall until your knees and hips are at a perfect 90 degrees. Keep your shoulders back, feet completely flat with the tension placed more in your heals than your toes (don’t allow your heals to raise off the floor, and torso upright.