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PERSONAL TRAINER ROUTINES.

EXERCISE Back

Single Leg Squat (touchdown)

Single Leg Squat (touchdown)

Preparation:

  1. Draw the abdomen inwards and contract the pelvis floor by tightening those muscles commonly used to stop the flow of urine.
  2. Lift one leg off the floor and flex the elevated ankle (pointing the toes outward). Keep feet parallel beside each other.
  3. Maintain level hips.

 

Movement:

  1. Grip toes in your shoes or on the floor (IF NO SHOES).
  2. Begin the squat by bending the knee. Keep the shoulder blades down and together.
  3. As your leg bends, flex forward with tall spine and reach for one toe with opposite arm.
  4. Squat down as deep as you can while maintaining control, maintaining heel contact with floor and watching hip and knee alignment (no pronation/rolling the joint inward).
  5. Return back to starting position and repeat.

 

Progressions:

  1. Inertia progressions - No weight to dumbbells to cables to tubing
  2. Movement progressions - Squat with touchdown to squat touchdown to overhead press.
  1. Squats - Single Leg Squat Touchdown with Reach
  2. Squats - Single Leg Squat Touchdown with Dumbbell
  3. Squats - Single Leg Squat Touchdown to a Dumbbell Overhead Press

 

Exercise Aliases:

Squat with Touch Down, How To Do a Touchdown Squat, One Legged Squat, Single Leg Balance Exercises

 

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