Page 25 - WF6-Flipbook

Donkey Kicks
Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed. Return to starting position and repeat. Switch sides. Do one set consisting of 15 repetitions for each leg.
Dumbbell Dead-lifts
Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front your thighs. Stand with your feet hip-width apart and your knees slightly bent. Brace your core throughout the movement. Without changing the bend in your knees, bend at your hips until your torso is almost parallel to the floor. Do one set consisting of 15 repetitions.
Dumbbell Squats
Stand with dumbbell grasped with both hands. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Do one set consisting of 15 repetitions.
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