Put a slingshot above your knees. Bend your knees a little bit as in the video and take 2 big steps sideways. The steps should be as wide as you can. (This will be called a rep)
3 sets - 24 reps (12 with each leg)
Rest between sets 45 seconds.
3 sets - 30 reps (15 with each leg)
Rest between sets 45 seconds.
Keep your feet together and the slingshot positioned as in the previous exercise. Bring one foot behind. The movement should be done by only using your legs, while the upper part of the body should be kept static. Repeat the exercise bringing the other foot behind.
3 sets - 12 reps
Rest between sets 45 seconds.
Open your feet wide and sit in the sumo squat position, holding a weight in your hand. Try to sit as low as possible, while being careful with your upper body, keep it as straight as possible, without leaning forward.
3 sete – 24 reps (12 me secilën këmbë)
Rest between sets 45 seconds.
We stand in the lunge position, with one leg bent behind. The knee should not be touching the ground, and the other leg is bent forward. We sit as low as possible and then slowly start standing up. After finishing the exercise , continue on the other one.
3 sets - 15 reps
Rest between sets 45 seconds.
Lean on a chair with your shoulders (be careful, the chair must be positioned somewhere so that it does not move). Place the weight in the area between the groin and the lower abdomen and hold it with your hands. Stand up and contract the buttocks while doing so. Then we sit down again as below as possible. Careful! The movement should be executed using the buttocks, if not you might hurt the waist.
3 sete – 24 reps (12 me secilën këmbë)
Rest between sets 45 seconds.
Keep weights in your hands and climb into a chair or sofa using only one foot, while we raise the other leg backwards as high as possible. Be careful when lifting the leg, you should not be putting pressure to the upper part of your body but to your glutes. After finishing the exercise with one foot, continue on the other foot.
3 sete – 24 reps (12 me secilën këmbë)
Rest between sets 45 seconds.
Climb again on the chair using one foot, but this time lift the leg forward raising the knee as much as you can. After finishing the exercise, continue on the other foot.