Circuit Training Sissy Squats

Video Transcript

"Hi I'm going to show you how to do a sissy squat and a combination with an overhead tricep extension. If you are at home, you are going to want to have a chair. Preferably hip level. You can also grab on to a table or something that's sturdy. Holding on if you want to go a little bit higher than that. Make sure that the toe is forward, it's only about half a foot away from your object. We're going to first execute the lower body. You want to sink back like you are trying to sink into a chair and then push up. So think about hovering, you want to avoid the knee shifting forward. So really try to sink back into the hip and push up. Your toe is not going to come off the floor, but you want to put more weight into the heel then the toe. Adding the arms, elbows tight. We got a single arm overhead extension. Same leg, same arm is going up, down. Drop down into your squat, as you are coming up you are shifting straight up and down. So that's inhale and exhale, you always want to exhale on your contraction, getting deep enough that we can really feel this in your glute. Pull straight up. If you feel a lot of pressure in your back, just take the weight out and just hold on with both hands, coming straight down and up. If you are in a gym, you can grab on to a poke in the gym and it will help you sit up a little bit more upright, so it's almost at chest level if you are in the gym. Coming straight down and up. If you want to add a little bit more bounce to it, don't hold on to anything at all, just come down and up. The ultimate goal of this sissy squat is to get your bottom and your knee almost in an exact straight line as you come up. And that is how you do a sissy squat with an overhead tricep extension."