Muscle Targeting

Today I'm going to give you the muscle group and a list of options of exercise to do for that muscle.  You can choose which variation you do.   Only choose one for each muscle.  Do each segment twice before moving onto the next one.

1. Squat: 1 leg squat, smith squat machine, wall squats, or hold squat for 1 minute
   
2. Hamstring Curl: with Stability Ball, on Machine, Deadlifts

1. Plank: One leg, one arm, walking, on stability ball, alternate lifting leg in air
   
2. Cobra: on floor, on stability ball
   

1. Lat Pull Down: On knees, narrow hold, narrow hold/reverse grip, with resistance bands, with weight machine
2. Shoulder Press: with weights, with resistance bands, alternating arms, both arms, reverse grip

1. Lateral Walks: With Resistance bands, one side at a time, alternating legs
   
2. Leg Extensions: (this is the machine the you stand facing forward and put a weight around your one ankle, putting all your weight on the opposite leg. You then kick back your leg with the weight on it to work your glutes and hamstrings.)
   

1. Bicep Curl: Reverse grip, alternating arms, slow tempo
   
2. Tricep Extension: pull down with rope, extend behind back, push down on bar keeping elbows close to body and only using your forearms