The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.
We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.
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Personal Trainer Yana Ibrahim from San Francisco’s Xodus Fitness demonstrates an Beginner level Bodyweight Squat
Instructions: Start with the feet shoulder width apart and arms by your sides. Feet pointing straight forward.
– Begin to sit straight down into a squat. You may extend your arms for balance and stability.
– Once you reach a comfortable depth, begin to ascend back to the standing position, returning the hands to your sides.
Try your best to maintain as much of a stacked position of the spine as possible throughout the movement. i.e. Try to keep the spine straight by using the back muscles as opposed to allowing them to slouch forward.
*Be sure to engage the upper back muscles as well and open the chest as much as possible.
*Be aware of your body and what you feel. Do you lean to one side or the other?
Are you unable to drop below a certain level? Some athletes may need to work on a series of Hip Mobility and Back Mobility drills to help improve the movement.
**Special Note** – Pay particular attention to what the knees do during this exercise. Often times women and girls knees will tend to collapse inward. If this is the case you can use exercises like bridges to strengthen the Glutes or place a band around the knees and have the athlete press the knees outward while squatting. For more info see: Preventing Knee Injuries in Girls
Benefits: The squat is one of the most fundamental exercises and movements for the human body. Mastering the Bodyweight Squat is essential for many everyday functional movements as well as athletic performance.
Strengthens the Legs, Core, Glutes and Spinal muscles.
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