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exercises

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Alternating Squat & Teep

SWEAT sweat.com

How to: Alternating Squat & Teep

Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings

Exercise Families:Squat, High Intensity

Trainer:Chontel Duncan

  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale and brace your core. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your torso remains as upright as possible.
  3. Exhale as you push through your feet and extend your legs. Just before you finish standing up, shift your weight to your right leg and extend your left leg forward in a kicking action, pushing through your heel and driving your hips forward. Staying balanced, inhale as you bring your foot back to return to the starting position.
  4. Repeat the same movement pattern of the squat followed by a teep (kick), this time using your right leg during the kicking action. You should feel the tension in your legs, hips and core throughout this exercise as you maintain control of the movement. Continue alternating between left and right sides for the specified repetitions or time.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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