4 Basic Moves

There are 4 moves that should be in everyone’s routine. These exercises are common, and are implemented in almost every travel routine. Proper
form is key.

High Plank

With your toes on the ground, apart as much as your shoulders, you’ll have your arms extended below your shoulders. Lift your hips and tighten your core. Your neck and spine should be in a neutral position. Tighten your quads, engage your abs, and push with your palms. Remember to breath. To add difficulty, move your feet closer together!

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Squat

With your feet wider than hip width apart, they should also be turned out around 15 degrees. With your butt reaching out, your chest upright, you’ll bend your knees to lower down. Keep your knees inline with your feet as you keep the weight in your heels. Keep your neck neutral.

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Push Up

In a high plank position, place your palms under your shoulders or a little wider if you like. Your fingers should be pointing forward. With your core tight, bend your elbows to lower your torso. Don't let your hips drop down before your chest. Getting as low as you can, push through your palms to straighten your arms.

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Reverse Lunge

In a standing position, place your feet shoulder width apart. As you inhale, step backwards with your right foot. You should land on the ball or your right foot and refrain from placing your heel down. Bend your knees creating 90 degree angles. Your left shin should be perpendicular with the floor while your left knee is inline with your ankle. Your right knee should be about 3-6 inches above the ground. Your shoulders should be inline with your hips with your chest upright. Pushing up with your right foot, press through your left heel to return to standing. Then do the same thing with opposite feet!

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