OVERHEAD SQUAT

This Exercise should be done with a partner or only if you are an advanced. Place the ball on the wall and the place the bar in front of you to start. Step on the band with both feet and make sure that there are equal lengths of the band on either side. Lean down using your legs and pick up the bar getting a wide grip almost to the ends of the bar. Stand upright leaning on the ball placing your feet shoulder width apart and 45 degrees in front of your torso. Next Lift the bar and band above your head locking your elbows and wrist. The bar should be slightly behind your head before you execute this exercise. Next slowly squat down leaning against the ball keeping the bar above your head. Keep your feet planted and lower down until you are parallel with the ground, and return to the starting point.

Step on the band with both feet and make sure that there are equal lengths of the band on either side. Bring the band up and around your shoulders. Next, step underneath the bar and place in front of your shoulders. Step back and place your feet shoulder width apart. Next Lift the bar and band above your head locking your elbows and wrist. The bar should be slightly behind your head before you execute this exercise. Next slowly squat down forcing your hips back, keeping the bar above your head. Make sure that your feet stay firmly planted on the ground Keep your feet planted and lower down until you are parallel with the ground, and return to the starting point.

This Exercise should be done with a partner or only if you are an advanced. Place the ball on the wall and the place the bar in front of you to start. Lean down using your legs and pick up the bar getting a wide grip almost to the ends of the bar. Stand upright leaning on the ball placing your feet shoulder width apart and 45 degrees in front of your torso. Next Lift the bar above your head locking your elbows and wrist. The bar should be slightly behind your head before you execute this exercise. Next slowly squat down leaning against the ball keeping the bar above your head. Keep your feet planted and lower down until you are parallel with the ground, and return to the starting point.

Instructions

START: Press a barbell straight overhead with a wider than shoulder-width grip. Lock out your arms and hold the bar overhead.

MOVE: Squat down into a full squat, pause at the bottom and return to a standing position while holding the bar overhead.

Step underneath the bar and place in front of your shoulders. Step back and place your feet shoulder width apart. Next Lift the bar above your head locking your elbows and wrist. The bar should be slightly behind your head before you execute this exercise. Next slowly squat down forcing your hips back, keeping the bar above your head. Make sure that your feet stay firmly planted on the ground Keep your feet planted and lower down until you are parallel with the ground, and return to the starting point.

Step on the band with both legs and make sure that there are equal lengths on either side. Place the ball on the wall and lean up against it for support. Place the dumbbells over your head and place your feet one foots length in front of your torso. Keeping your back at 90 degrees lower down to a parallel position and come back up to the starting point making sure that the dumbbells are still locked into position over your head.

Step on the band with both legs and make sure that there are equal lengths on either side. Stand with your feet shoulder width apart and place the dumbbells up over your head and lock your wrists and elbows. Keeping your feet still lower down as close to parallel as you can shifting the dumbbells back behind your head to counter balance the movement. Come back up to the starting position all the while keeping you abs tight and chest out.

Place the ball on the wall and lean up against it for support. Place the dumbbells over your head and place your feet one foots length in front of your torso. Keeping your back at 90 degrees lower down to a parallel position and come back up to the starting point making sure that the dumbbells are still locked into position over your head.

Stand with your feet shoulder width apart and place the dumbbells up over your head and lock your wrists and elbows. Keeping your feet still lower down as close to parallel as you can shifting the dumbbells back behind your head to counter balance the movement. Come back up to the starting position all the while keeping you abs tight and chest out.

Stand upright and place shoulder width apart from each other, and have your toes pointed straight ahead. Place the band underneath both feet and make sure the band has equal lengths on either side. Stretch the band completely over your head so that your arms are above your head and tighten your stomach (Suck it in). Take a breath in as you squat parallel to the ground, keeping your feet straight and heels on the ground, while maintaining a broad chest and not bending with the back (on the way down count to 3, to time the speed correctly). Come back up to the starting position. You have now completed your first repetition. Proceed to complete all the designated reps according to your program. Rest time in between your sets should be no more than 30-45 seconds. It sounds like a lot, but with do not get discouraged as over time you will master the Overhead Squat Squat with band!