Aug 17,2007 00:00
The moves: Practice for a perfect squat.
Works on: Lower extremity strength, back stabilization, and balance.
Steps: Begin the squat by pushing the hips back as far as possible without losing your balance, and allow the torso to lean forward as a counterbalance. Squat down as far as you are able, but maintain the low back arch and all contact points of the back to the wand.
Repetitions: Three sets of 15.
Precautions: Sit on the bench if you lose balance. Keep the knees aligned with the toes. Try to keep the knees from going more forward than the ankles.Options: Discontinue the wand. Hold small dumbbells at shoulder height, or a light weight bar across the shoulders. Progress as tolerated.