Body Bar Monday Move : Lower Body by Heather Hughes

Heather Hughes, our May Creative Trainer, presents a great lower body routine. This segment is taken from her original Ultimate Body Bar Workout which has a complete full body workout.

When performing any exercise, note your form and posture.  This will ensure a more effective workout and prevent injuries.

WARM-UP
Squats
20 reps then 10 pulses
FORM: Position bar tall in front of you, squat with weight into heels and knees over ankles and good posture

Squat rear leg lift
20 reps total then pulse squat for 10
FORM: Same as above but at the top add a straight leg lift backwards (alternate)

Squat pops
20 reps
FORM: Hold the bottom of a squat and slightly ‘pop’ off the floor landing softly in heels

Rt stationary lunge – add rear knee lift
FORM: Stand with bar upright on your left side, right foot even with the bar. Back leg way behind you with heels off floor. Both feet facing directly to the front. Lower down by bending both knees, keeping from knee over front heel. When adding the knee lift, bring rear knee up towards chest as you stand.
10 stationary lunges, 10 lunge with rear knee lift then 10 pulses

Plie Squats
20 reps, 10 pulses, 10 alternating heel lifts, 10 pulses with both heels off the floor
FORM: Stand with bar tall in front of you and legs wide, toes pointing out at corners. Keep a straight posture and knees over heels as you squat.

Lt stationary lunge – add rear knee lift
10 stationary lunges, 10 lunge with rear knee lift then 10 pulses
FORM: Stand with bar upright on your right side, left foot even with the bar. Back leg way behind you with heels off floor. Both feet facing directly to the front. Lower down by bending both knees, keeping from knee over front heel. When adding the knee lift, bring rear knee up towards chest as you stand.

For more information about Heather, please visit the following:

Website: www.powersculptfitness.com

Facebook:  www.facebook.com/powersculptfitness Twitter: @PowerSculpt

Blog: www.powersculptfitness.com/blog.php

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