Stand tall with feet together and a dumbells in both hands with your wrist facing inward. 
-Take a lateral step to the side and lower into a squat. 
-Stand up from the squat and bring the trailing leg in the same direction, as you press the dumbbells overhead. Repeat the movement in the opposite direction. Remain alternating directions each rep

Lateral squat to press

-Tighten your abdominal and buttock muscles by pushing your low back into the ground.
-have one foot elevated off the mat 
Raise your hips to create a straight line from your knees to your shoulders.
-Squeeze your core and pull your belly button back toward your spine.
Hold for 20 to 30 seconds.
-Lower the hips to return to the starting position

BANDED BRIDGES

Holding kettlebell or dumbbell in your hands with a neutral grip, stand upright with your feet shoulder-width apart.
-put your arms above your head so as if you’re reaching towards the ceiling 
Now, sit in a deep squat position by bending your knees and pushing your hips back.
-Pushing into the floor with your feet, return to the standing position. 
-When you come up into a standing position drive your elbow to one of your knees and tighten your core
-Repeat on the other side 
This is your one rep.
Do as many reps as possible in 45 seconds, then rest for 30 to 60 seconds and repeat.

Dumbbell squat swings

-Get into a squat position with your feet close together( like your sitting in a chair)
-keep your chest up and core tight 
-take a big lateral step to one side 
-get onto both knees in a kneeling position and step back up 
Repeat on other side

Slinky squat to lower

-Lay on the mat with your back facing the ceiling 
-put a band around your legs or two light dumbbells in between back of your knee 
- slowly drive your knees out engaging and squeezing your glutes. 
-keep your core tight and pressed against the mat. 

You can do this with no band or weight also

Dumbbell abductors

Start with your feet together, holding a dumbbell in each hand in front of your thighs.
Step your right foot about 6 to 12 inches back. Throughout the movement, you'll balance on the toes on your right foot.
-drive your elbow back like you’re reaching for your hip to complete the row
Once back at starting position bring the weights up infront of your body  
Keeping your left knee slightly bent, perform a deadlift by hinging forward at your hips. During this movement, make sure your hips remain squared forward.
Continue lowering the dumbbells until your upper body is almost parallel to the floor if that's within your range of motion.
Keeping your back flat, brace your core and push through your left foot to return to standing.

Staggered Dl to squat

-Stand upright with your shoulders wider than shoulder-width apart, holding a kettlebell/weight behind your head with bent arms.
Exhale and rotate the kettlebell around your body, bringing it to the front of your chest as you return to the front drive your knee up to your elbow and squeeze your core
Holding the kettlebell in front of your chest, inhale.
Exhale, raising the kettlebell, and rotating it behind your back to return it to the starting position.
Repeat on both sides

Halo knee crunch

FULL BODY WORKOUT 
10/11/23

10/31/23
Leg day

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10/10/23

Seated sit ups
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Fire Abs 1/18/23

I’m dying this leg workout killed me a lot of jumping crushed it tho 💪🏼

Lupe

Leg day 1/20/23

Wasn’t able to workout last 2 days but making it up today with ab day and let me tell you I was dying 😫 burned so good

FULL BODY WORKOUT 10/11/23

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