Summer is here, and it is time to hit the beach.  Whether you are spending time in the garden or in the campground, use your warm-weather leisure time to get moving and have fun!  Moving is more fun if you are in shape, so don"t start ignoring your workouts now.  June's exercise of the month features exercises for the quadriceps.  Quadriceps are the largest, most powerful muscles in your body, so continue to exercise them 1-3 times per week.  Choose an exercise and do 1-3 sets of 8-12 repetitions.

 

Leg Press

Exercise Description:
Lying Leg Press

Instructions:
Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.

 

 

 

Modifications:

Dumbbell Split Squat

Exercise Description:
Squat (smith)

Instructions:
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, press up and unhook bar from rack. Stand with feet slighter wider than hip width apart and directly under bar. Feet should be slightly turned out approximately 2 inches. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

Exercise Description:
Split Squat with dumbells

Instructions:
1. Start by holding dumbells at your side and standing in a split leg position.
2. Slowly lower yourself to the ground by bending your front knee and dropping your back knee to the ground.
3. Once you reach the bottom extend your legs and stand back up.
4. Repeat for the prescribed repetitions and then repeat with the other leg.