RicMoylan.co.uk
QUADRUPED BUTT BLASTER
Difficulty level: Beginner
Muscle Groups: Glutes, Hamstrings, Core
Modality: Toning
Preparation:

Get on your hands and knees, keep your back
straight.
Movement:



Contract glutes and slowly raise leg to the ceiling.
Raise as far as is comfortable then slowly bring back
down.
Change leg and repeat.
PRISONER SQUAT
Difficulty level: Beginner
Muscle Groups: Quadriceps, Hamstrings, Glutes
Modality: Strength
Preparation:


Adopt normal squat start position (feet
facing forward, shoulder width apart).
Place hands behind head, with fingers
interlocked.
Movement:



In a controlled manner lower yourself into a
squat position.
Extend your knees and hips back to the start
position.
Repeat.
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MULTIPLANER LUNGE
Difficulty Level: Intermediate
Muscle Groups: Quadriceps, Hamstrings,
Glutes.
Modality: Strength, Flexibility.
Preparation:
 Stand up straight, hands on hips, feet
pointing forwards.
Movement:
 Step forward into a normal lunge by
flexing hips and knees.
 Push back up to start position, repeat
with opposite leg.
 Progress into side lunge on each leg
 Finish with turning lunges.
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SINGLE LEG SQUAT
Difficulty Level: Intermediate
Muscle
Groups:
Hamstrings.
Quadriceps,
Modality: Strength, Balance.
Pre-requisites:
 Good balance
technique.
and
squat
Preparation:
 Stand on one leg.
 Flex opposite leg at knee to
bring behind (opposite leg
could also be brought
forwards by flexing the hip
and knee).
Movement:
 Lower body as much as
possible whilst remaining in
control of the movement.
 Slowly push back to standing
position.
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PLYOMETRIC SQUAT
Difficulty Level: Intermediate
Muscle Groups: Quadriceps, Glutes,
Hamstrings.
Modality: Power
Preparation:
 Stand facing forward, feet
shoulder width apart, arms by
your side.
Movement:
 Squat down.
 Powerfully extend your legs into a
jump, bring arms up towards the
ceiling.
 Land softly by flexing into the
landing; bring arms down as you
land.
RicMoylan.co.uk
RicMoylan.co.uk
Visit RicMoylan.co.uk today and sign up for your chance to win
a FREE training and nutrition session with Ric at the Team
Hatton facilities in Manchester, UK. Plus opportunities to win
much more, including plenty of FREE gifts! Join us now!