Exercise Library Lower Body

Exercise Name	How to Complete	Modifications (Easy to Hard)
Squats	1. Feet shoulder width apart 2. Hinge butt back (pretend your hands are full and you need to shut the car door) 3. Sit back in a chair 4. Go until your legs are parallel to the ground or a little lower 5. Return to starting position Tips: Weight should be on our heels Back should be as straight as possible Video: Pictures and explanation: See also page 124-125 in	1. Box / chair squat 2. Body weight a. Rope, band or wall to help with stability 3. Resistance band () 4. 1 dumbbell in front of body 5. Dumbbell in each hand. Holding to the sides of your body 6. Barbell
Squats- Sumo	1. Same as regular squat except for feet are wider (6 to 12 inches from your shoulders) 2. Feet point at 45* angle Video:	This is a modification to the regular squat
Squats- Goblet	1. Same as regular squat except for hold a dumbbell / kettlebell like it’s a goblet (hands are underneath the weight) 2. Go down until elbows hit you knees Video:	This is a modification to the regular squat

Exercise Name	How to Complete	Modifications (Easy to Hard)
Lunges- Foward	See page 124-125 in Video:	1. Body weight 2. Resistance band () 3. 1 dumbbell (hold DB in front of body) 4. Dumbbell in each hand, holding to the sides of your body (difficulty depends on how much weight you are using) 5. 1 dumbbell, add a rotation side to side 6. Barbell
Lunges- Reverse	Same as the forward lunge, just stepping back.	1. Body weight 2. Resistance band () 3. 1 dumbbell (hold DB in front of body) 4. Dumbbell in each hand, holding to the sides of your body (difficulty depends on how much weight you are using) 5. 1 dumbbell, add a rotation side to side 6. Barbell
Lunges- Side	Same as the forward lunge, just stepping to the side.	1. Body weight 2. Resistance band () 3. 1 dumbbell (hold DB in front of body) 4. Dumbbell in each hand, holding to the sides of your body (difficulty depends on how much weight you are using) 5. 1 dumbbell, add a rotation side to side 6. Barbell
Lunges- Curtsy	1. Start with feet together 2. Take your right foot behind your left leg 3. Bend down 4. Return to starting position 5. Now repeat with your left foot Video:	This is a modification to a regular squat

Exercise Name

How to Complete

Modifications

(Easy to Hard)

RDL (Romanian Dead Lift

See page 126 - 127 in

The RDL is the second picture under free weights

Video:

Modifications covered in the video

Prone Kick Back

See page 126 - 127 in

The Prone kick back is the first picture under body weight

Video:

Modifications covered in the video

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