Nicole Mejiaのインスタグラム(nicole_mejia) - 9月21日 02時23分

Advanced #fitandthickworkout:
For those of you who are looking for more of a challenge and want to work your stabilizers as well as your prime movers, try this one legged squat touch down with a one legged dead lift.
The first portion of this exercise is the one legged squat touch down. This exercise not only challenges your glutes and quads on each individual leg, but is an extreme test of yor balance as well. You will start with anywhere from 5-25lbs in your left hand. Keeping the left leg slightly lifted and bent, squat down with the right leg. As you lower yourself, bring your left hand with the weight down in front of your body close to the ground and then push back up through your right heel to return to start. You want to make sure that your knee is not going past your toe when you squat down.
The second part of the exercise is a one legged straight leg deadlift. Keeping the weight in your left hand, you want to lower the weight in front of you. Keep the chest out and the back flat. Your knee should remain straight but not locked. As you lower the weight down to the ground, the left leg should rise straight in back of the body. As you pull back through the hamstring of the right leg, the left leg and left arm should return to start.
Complete for a total of 12 reps on each leg. @getfitandthick #fitandthick #fitandthickmovement www.getfitandthick.com

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