Split Stance Squat with Rotation / All Levels (#043)
White Quarter Spring
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2m 42s
Split Squat with rotation / L2 Variation
Can be modified for all levels.
Foundation / Perform on floor.
Prenatal / Perform on floor
If you are working the right side, set up with right foot forward (top corner of box). Left forward in lower corner of box. Dumbbell in left hand.
Layer 1 / Base Sink hips backwards into a split squat.
Push through the right heel to stand tall.
Next time you sink in squat, rotate the body slightly to drag your left dumbbell to the right knee/shin. Adding that rotation will load the right glute a little bit more.
(Rotation can always be omitted for anyone who finds it uncomfortable.
Layer 2 / Hold & Add Row
Hold the squat and rotated body/dumbbell and add one row.
Pulling elbow into side and then lengthening the arm long to shin again. Continue a few reps here, making each layer optional.
Layer 3 / Add a heel lift Hold the squat/rotation.
Add the row. Hold and add one heel lift on right foot. Time under tension has increased again.
Finisher / Combine
Hold the squat / and for 10 seconds, repeat one row / one heel lift.
On the last row, hold and finish with pulses. Lift one inch & lower one inch for 5-10 seconds. Sink and hold, rise tall to finish.
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