Squats
This is a full body exercise that trains your hamstrings, quads, glutes and core. It also strengthens your bones, ligaments and tendons throughout the lower body.
- Activate your glutes.
- Brace your abdominal. Switch on and activate tension. Your body should perform a full range of motion.
- Keep weight on your heel.
- Your knees are allowed to go past your toes.
- Bring your butt to the floor for a full squat.
Split Squat Lunge
Works your hamstrings, quads, glutes and core. This uniform movement helps to workout structural imbalances between your left and right side of body.
- Straighten your back leg.
- Shoulder-width stance.
- Chest out, shoulders back.
- Hips, ankles & knees should be squared throughout.
- Front leg hamstring touches calves.
- Front foot remains fully flat.
- Back foot should carry weight on its toes.
The Plank
Tighten your core, glutes and back.
- Focus on body alignment. Your shoulders and elbows should be at the same plane.
- Straight back, not concaved.
- Hips are high, not sagged.
- Glutes are squeezed and activated.
- Engage your abs.
- Shoulders should be engaged and flat, not rounded.
- Focus on drawing your belly button to your spine.
The Pushup
A proper push up will teach your body good alignment while activating your core. Similar to a plank, use your chest and triceps to move up and down.
- Start from a plank position as instructed above.
- Lower your body towards the floor. This should be one full unit movement,
- Glutes are squeezed and activated.
Writer: Stephen Cheuk // Photographer: Cynthia Chung // Illustrator: Sophia Chang
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