FITNESS
FRONT LOADED SQUAT
Hold dumbbells stacked on top of shoulders, feet shoulder-width apart, chest tall and core engaged, sit hips back and down while keeping knees tracking out, drive through heels to stand tall without letting the weight pull you forward.
OVERHEAD REVERSE LUNGE LEFT / RIGHT( REPEAT ON BOTH SIDES)
Hold the weight locked out overhead with arms straight and core tight, step the left leg back into a reverse lunge keeping chest tall and ribs down, lower until both knees reach about 90 degrees, drive through the front heel to return to standing with control.
SHOULDER PRESS
Stand tall with feet hip-width apart, core braced and glutes tight, start with weights at shoulder height, press straight overhead until arms are fully extended, then lower back down under control without arching the lower back.
PUSH UPS
Start in a strong plank position with hands under shoulders and body in a straight line, brace core and glutes, lower chest toward the floor with elbows tracking back, then press through your hands to return to plank without letting hips sag or arching. IB
APRIL 2026 / INBOUND SA 53