Exercise name Muscles involved
Squat quadriceps, glutes, hamstrings
Let’s begin in the ready position. We’re going to begin with a four count, down for four and up for four. And we’ll be doing a squat exercise. Let’s begin and one, two, three, four. Up, two, three, four. This is your general tempo range. You’re going to move throughout the motion. Up, two, three, four. Nice and slow on the way down for a four beat. And then take it all up for a four beat. Keep in mind the arms remain stable the entire time. Using your arms in this way mean you’re engaging your chest, your back and your shoulders, simultaneously working your gluts, muscles in the legs, hamstrings, lower leg. Keep pressing as you go through the movement. Let’s start our count. One, two, three, four, up, two, three, four. One more time, two, three, four. Press through the feet, keeping the knees in a good position adjusting to a 20 degree angle at all times. Squeezing, pressing, breathing as you flow through legs. One, two, three, four, up, two, three, four. Slow tempo, slow timing, complete tension, self-awareness and control. The core is engaged the entire time. Legs are flexed, gluts are flexed, inner thighs are getting tighter. Feel your arms getting stronger, working with you as you press. Control your breathing. One, two, three, four and up, two, three, four. One, two, three, four and up, two, three, four. Give me four more repetitions. Take it down. Squeeze everything out of your legs that you possibly can. Let’s go down. One, two, three, four. Get tighter, get stronger. Feel even better. You’re almost there. Take it down and bring it up nice and slow. Finish strong. Arms tight, one, two, three, four and up. One, two, three, four and up. Return to rest position.