25, 20, 15, 10, 5 Reps of the following:
- Run in place Butt Kick
- Squat and overhead press weights
- Left Leg forward Split Squats with back foot on bench
- Right Leg forward Split Squats with back foot on bench
- Sumo Deadlifts (keep butt back, shoulder blades together, back strait, chest out, head up)
- Left Leg squats
- Right Leg squats
- Overhead Press
- Curls
- Triceps
- Chest Flys
Practice Good Form in Exercises!!
Good form means the appropriate posture and movement to maximize safety and minimize injury while exercising.
The No. 1 rule is to keep the back straight when bending to lift weights from the floor or squatting with weights on the upper body. This applies equally in recreational and occupational lifting at work or play.
This is frequently misunderstood. Bending or flexing at the hips is required, but curving the back is not. In addition, to reach a weight that is low or on the ground, flexing the knees must occur. Bending the knees allows you to keep the back straight as you lower the body to grasp the weight.
This equally applies in the squat, where the weight is held at the upper body on the chest or upper back: A straight back is supported by knee and hip extension. Because of the weight position, rounding the back in the squat is hazardous not only for the lower back (lumbar spine), but also for the upper back (cervical spine).
In the deadlift, the weights, once grasped, are lifted with extension of the knees and hips, predominantly powered by the legs. The arms and back are stabilizers as you rise to standing. At all times the back should be straight and not curved. No lifting force should act through a curved back.
