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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
1-Leg Squat
• Stand with your feet slightly greater than shoulder-width apart.
• Pick one foot off the ground and extend that foot forward.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Extend your arms forward or to the sides to increase your balance.
• Start the movement at the hip joint. Push your butt back and “sit back as if you were
sitting on a chair”. Squat slowly and focus on balance.
• Squat until your thigh is parallel to the floor, but keep your lower back flat.
• If you are advanced, you may be able to squat all the way to the floor.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• Complete all the given repetitions for one leg and then switch.
1-Leg Deadlift
• Stand with your feet slightly greater than shoulder-width apart.
• Pick one foot off the ground and extend that foot backward.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Let your arms hang at your sides.
• Start the movement at the hip joint. Push your butt back and “sit back as if you were
sitting on a chair”. Go slowly and focus on balance.
• Go until your thigh is parallel to the floor, but keep your lower back flat.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• Complete all the given repetitions for one leg and then switch.
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