IL 4 Squat and Press MRPS

Stand with your feet shoulder width apart and your arms bent... fists held at jaw level.

Sit back and bend your knees until your thighs are 90 degrees to the ground while simultaneously pressing your hands straight over your head.

You will be in the squatting position with your arms over your head at the same time.

Press back up to the starting position while returning your hands to jaw level and repeat.

You will find this exercise tests your flexibility and balance.

Stand with your feet shoulder width apart and your arms bent... fists held at jaw level.

Sit back and bend your knees until your thighs are 90 degrees to the ground... your fists still at jaw level.

Reverse the direction to the standing position while simultaneously pressing your hands straight over your head and twisting to the left.

Repeat the squat and repeat... this time pressing your hands overhead

Watch your balance.

Stand with your feet shoulder width apart... and then bend over and grab your ankles while keeping your legs straight.

While holding your ankles, lower your butt until it almost touches your calves, pause 1 second and return to the starting position.

Watch your balance.

Stand with feet hip width apart and the left foot a full stride ahead of the right foot... the right heel will be lifted.

Contract your core and hold your arms in front of you at shoulder height.

Bend both knees and lower hips until left knee is over left foot and the right knee points down.

Straighten legs and bring right knee through and forward to hip height while simultaneously twisting arms and torso to the right.

Return to starting position and repeat for desired repetitions.

Repeat to the opposite side. Do not swing and twist forcibly... this should be a slow and controlled motion.

Start with your feet shoulder width apart and your hands on your hips.

Take a large step back with your left leg, landing on the ball of your foot, while simultaneously raising both arms overhead... palms facing each other.

Keep your back straight and your abdominals tight.

The rear leg should be straight but not locked... and the bent leg should have the knee over the foot.

Return to the starting position and repeat with the right leg.

This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds up.

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