Body­weight Squat Com­plex

FHM (Philippines) - - BOOST -

“Your legs bear at least 60 per­cent of your to­tal body weight and will be used ex­ten­sively through­out the game. This ex­er­cise will chal­lenge you in three dif­fer­ent ways to stim­u­late your lower body en­durance,” Sanders says. One round con­sists of the iso­met­ric squat, the body­weight squat, and the jump squat. Per­form three to four rounds with 1-minute rest in­ter­vals.

Iso­met­ric Squat

Stand with your legs shoul­der-width apart, then bend your knees and hips to lower your body into a squat. Re­mem­ber to keep your back straight at all times. Hold the po­si­tion for 20 sec­onds.

Body­weight Squat

Take the same stance as the Iso squat, but this time, raise your body up af­ter your thighs be­come par­al­lel to the ground. With­out break­ing form or strain­ing your knees, do as many squats as you can in 20 sec­onds.

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