Ripped Grandma’s Squat and Row with The Nutcracker
Ok I know the rest of the posts on Facebook today are all about the turkeys, the food and the gratitude!
I am definitely grateful for the opportunity to share one of my favorite exercises with a pulley or a band; the squat and row!
Why do I like it? It is a compound exercise that focuses on using the back side of the body, in combination with the glutes and core! Today is a reminder that you can take a simple movement and vary it, by changing the angle of the row, a single or double pull, and the width of the pulls, just to name a few.
Make sure that you engage the hips, core and have a solid rooted stance.
I have included Nutcracker music in the background to instill some Holiday spirit.
Variations include:
- Wide stance with a double high row, narrow pull.
- Wide stance with a mid body row, alternating right and left, wide pull.
- Wide stance with a low row single arm, wide pull
- Repeat.
How many should you do? Depending on what your goal is you can go heavier, and do 8-12, or
go for endurance, going lighter and do 15-20! If this is your first time doing these or if you haven’t done them for awhile always start light and get your form first. That is the most important part!
Now go eat some Turkey!
But next time you are at the gym give these a try!
Happy Thanksgiving to all!
RG
Want to Connect with other Ripped Grandma’s?
Join Me In My Facebook Group…
