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Work Your Whole Body With This Celebrity Trainer's Plan

No-Equipment Full-Body Workout

Work Your Whole Body With This Celebrity Trainer's Plan

April 6, 2015 by Lizzie Fuhr

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Number Two: Five-Step Squat Progression

Get into a low squat or deep squat position with your feet straight forward or slightly turned out. Clasp your hands together and place your elbows between your knees. Use your elbows to press your knees outward to create external rotation at the hips.
Extend your arms straight forward while keeping a straight back and shoulders back in the shoulder girdle by squeezing your shoulder blades together. Keep your thumbs up to encourage external rotation at the shoulders.
Bring your hands behind your head without dipping your head forward. Push your elbows back to open up the chest and shoulders and to activate the muscles of the upper back.
Move your hands overhead with palms facing each other. Focus on trying to get the biceps to your ear without having to dip your head forward or without losing midline stabilization of the back — don't round over or overextend your spine!
Finally, stand up out of the squat by pushing through the heels and activating the glutes. Keep your arms overhead. This completes one rep.
Move through this drill 10 times total.

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