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| Prisoner Squat |
Preparation
Stand with your feet shoulder-width apart and lace your fingers behind your head.
Movement
Movement
Keeping your elbows back, lower into a squat position with a straight back. Press back up to the starting position and repeat.
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| Curtsy Lunge |
Preparation
Stand with your feet hip-width apart.
Movement
Take a big step back with your other leg, crossing it behind your left leg (as if about to do a ‘curtsy’)
Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
Rise back up into your starting position and do the same thing with the other leg.
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| Donkey Kicks |
Preparation
Starting on your hands and knees, keeping your core tight and back flat
Movement
Raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.
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| Elevated Sumo Squat |
Preparation
Stand on elevated platform with feet wider than shoulder-width apart and your toes slightly turned out.
Movement
Return to starting position.