Name: Playbook - Izabela Siuda - Squat challenge - advanced🔥
Uploaded: 2023-11-14T10:55:57.340Z
Duration: 35 min
Description: Squat challenge - advanced🔥

There are so many types of squats and they all work on different parts of your legs and booty! Why not to try them all?

Challenge yourself with all kinds of squats shaping all kinds of muscles of your legs and booty! 

Lean legs and perky butt guaranteed.

- Stand with feet shoulder width apart and hands at your sides
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your right hand to the opposite side
- Repeating the sequence on the opposite side

Squat and reach

- Begin with feet wider than hip width apart 
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Wide squat (bodyweight)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- Place your back leg on an elevated surface 
- Jump up pushing out of your front leg
- Land softly

Bulgarian split squat jump (left)

- Stand with your legs very wide and toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Plie squat

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat (bodyweight)

- Half squat and stay down
- Do alternating side toe taps staying low in half squat

Half squat lateral tap

- Perform a single jump squat
- When you land, switch lunge your legs on each side 
- Repeating sequence
- Increase speed as you feel comfortable 
- Focus on full range of motion

Jump squat to switching lunges

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian split squat pulses

- As you come down push your hips back and keep your chest up 
- Pause at parallel 
- Raise your heels

Low squat to toes

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

- With heels elevated and together, toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Plie squat heels elevated

- Half squat and hold
- Perform front toe taps alternating the legs left and right

Half squat w/ toe tap front

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat
- Repeating the sequence

Prisoner squat

- Stand on one foot with your other leg bent at the knee
- Squat down as low as you can
- Don’t let your knee go past the front of your toes
- Pause at the bottom of the squat and push back up
- Repeat to the other side

Single leg squat

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for time or reps

Squat pulses 2

- Push your hips back as you come down
- Reach parallel and explode jumping up

Jump squats

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Get into the bottom of a squat 
- Externally rotate your knee towards the ground
- Work both directions

Squat into external rotations

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

Squat challenge - advanced🔥

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