Primary Muscle Groups: Upper Abs, Lower Abs, Lats (back) Secondary Muscle Groups: Side Shoulders, Front Shoulders, Rear Shoulders, Transverse Abdominis, Quads Lie on your stomach with toes tucked in and palms by your shoulders. Lift your entire torso off the ground. Lower your entire torso into an elbow plank. Return to the high plank. (One…
The windmill is fundamentally a combination of two movement patterns: Hip hinge and Spine rotation.
This is a bodyweight isometric strengthening exercise for the muscles of your back and shoulder. Start by leaning your back on a wall with your knees bent in front of you. Drive your elbows into the wall behind you to lift your back off of the wall and hold for up to 7 seconds. Slowly return your back to the wall and rest for 5-7 seconds before repeating the next repetition.
To do the Squat to Lunge, start with your feet about hip-width to shoulder-width apart. Squat down, sitting your butt back. Do not round forward as you squat down. Keep your heels down and sink your butt so that your quads are about parallel to the ground.
Then jump up and switch into a lunge stance as you land. One foot will be forward and then other will lunge back as you drop your back knee down toward the ground. Sink low in the low and keep your chest up.
In the lunge, your front heel should be down and your weight should be fairly centered.
Jump back into the squat and then lunge on the other side. Move quickly, exploding up off the ground to switch.
Beginners can start with stepping between the two moves instead of jumping.
