Skater Squat
Decline Push-Ups
Decline push-ups can be used to develop the upper pectorals, anterior deltoids and triceps muscles. Watch the video below to learn how to progress decline push-ups from a beginners into an advanced move.
Main Muscles: Upper pectorals, anterior deltoids, triceps
Key Points:
- Keep your back straight and core tight
- Your hands should be flat on the floor and just outside of your nipple line
- Elevate your feet, or thighs onto a chair, or box, so that you are facing down in a declined position
- Lower your chest to the floor and squeeze your pecs when driving yourself upwards
- Lock your elbows at the top
Overhead Squats in Resistance Band
Doing squats with a resistance band engages the muscles differently than with weights in the sense that the band produces more resistance as it continues stretch. With weights, such as dumbbells and barbells, the resistance remains the same throughout the repetition because you only have to work against gravity.
Targeted Muscles: Gluteus Maximus, Hamstrings. Quadriceps
Key Points:
- Keep your back arched, feet flat and core tight
- Stand on the band so that it is under both of your heels
- Hold the band overhead with a wide grip – outside of shoulder width
- Squat ass-to-the-grass using full range of motion
- Drive your heels through the floor to ascend
Jumping Split Squats
Jumping squats are one of the most effective ways to unlock fast-twitch muscle fibers and create explosive power in the legs. Best worked in at the end of a legs sessions as your very last exercise.
Targeted Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
- Keep your chest high, back straight & core tight
- Take a split stance
- Squat down until your back knee touches the floor and then jump as high as you can
- Land gently – be soft on your joints
- Hold dumbbells by your sides to advance
Try the beginners version here: https://immortal-training.com/elevated-db-split-squat-2/
Recent Comments