Duck Squats
The Power Body Weight Training Handbook
Duck Squats
Figure 4
Figure 2 Figure 3
Figure 1
Figure 8
Figure 6 Figure 5
Figure 7
Page | 1
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
The Power Body Weight Training Handbook
Duck Squats Muscles Worked: Entire Legs and Glutes! Duck SquatsSequence: This is SUCH a killer workout to define your legs and help you get leaner and toned. Here’s what you need to remember…stand, squat, stand, lunge back left leg, stand, squat, stand, lunge back right leg! Sing that song and you won’t forget the sequence! Sequence of Events: Start position 1 (Figure 1) Standing with feet hip width distance Then Figure 2 Sink down into a squat keeping weight in heels and back arched, tailbone reaching back. Then Figure 3 Pop back up to standing pushing through heels and driving hips up and forward to stand. Then Figure 4 Step back with right leg into a reverse lunge sinking back knee down toward the floor and keep your weight in your forward heel! Then Figure 5 Step forward back up to standing. Then Figure 6 Sink down into a squat keeping weight in heels and back arched, tailbone reaching back. Then Figure 7 Pop back up to standing pushing through heels and driving hips up and forward to stand. Then Figure 8 Step back with left leg into a reverse lunge sinking back knee down toward the floor and keep your weight in your forward heel! Repeat Page | 2
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
The Power Body Weight Training Handbook Success Tip: Go slow and focus on form and contracting what your working. Maybe you’ll even tighten your abs as you do this and feel them getting a workout too!
Page | 3
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
Duck Squats
Figure 4
Figure 2 Figure 3
Figure 1
Figure 8
Figure 6 Figure 5
Figure 7
Page | 1
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
The Power Body Weight Training Handbook
Duck Squats Muscles Worked: Entire Legs and Glutes! Duck SquatsSequence: This is SUCH a killer workout to define your legs and help you get leaner and toned. Here’s what you need to remember…stand, squat, stand, lunge back left leg, stand, squat, stand, lunge back right leg! Sing that song and you won’t forget the sequence! Sequence of Events: Start position 1 (Figure 1) Standing with feet hip width distance Then Figure 2 Sink down into a squat keeping weight in heels and back arched, tailbone reaching back. Then Figure 3 Pop back up to standing pushing through heels and driving hips up and forward to stand. Then Figure 4 Step back with right leg into a reverse lunge sinking back knee down toward the floor and keep your weight in your forward heel! Then Figure 5 Step forward back up to standing. Then Figure 6 Sink down into a squat keeping weight in heels and back arched, tailbone reaching back. Then Figure 7 Pop back up to standing pushing through heels and driving hips up and forward to stand. Then Figure 8 Step back with left leg into a reverse lunge sinking back knee down toward the floor and keep your weight in your forward heel! Repeat Page | 2
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
The Power Body Weight Training Handbook Success Tip: Go slow and focus on form and contracting what your working. Maybe you’ll even tighten your abs as you do this and feel them getting a workout too!
Page | 3
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
