Exercise of the Month: Warrior I ? Health and Wellness at the ...

Target Body Part: Butt/Hips, Legs ? Thighs, Full Body/Integrated

Primary Muscles: Erector Spinae, Rectus Abdominus (abs), Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings, Adductors

Secondary Muscles: (Synergists/Stabilizers) Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Soleus, Gastrocnemius, Obliques

Equipment Needed:?No Equipment

Step 1
Starting Position: Stand with your feet hip-width apart, toes pointing forward and arms by your sides. Pull your shoulder blades down and back without arching your low back. Engage your abdominal/core muscles to stabilize your spine. Inhale.

Step 2

Exhale and take a large step forward with your right foot while raising your arms to the ceiling, palms facing each other. Keep your right foot pointed forward and turn your left foot out to the side 45 to 60 degrees. Your left heel should be on line with your right heel. Begin lunging forward into the right leg while keeping your back (left) leg very straight and strong. Do not allow the right knee to move forward past the right toes. Keep the back (left) heel pressing into the ground. Lower your hips toward the floor and square your shoulders and hips to the front of the matt. Support your weight by pushing through your left foot and reaching up through your arms. Lift your ribcage away from the pelvis without arching the low back.

Step 3
Hold this position for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side.

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