Get-up Squat
Unlike a standard squat, this movement emphasizes time under tension, keeping your legs and glutes continuously engaged. To execute this exercise, start in a squat position, and without standing up, drop your knees to the ground one at a time until you are kneeling. Then, step your feet back to the ground one at a time while maintaining the squat position. Repeat this sequence as quickly as possible while ensuring proper form and control throughout the movement.
Dead Bug
This movement targets the deep core muscles. Begin by lying on your back with your legs at a tabletop position and your arms extended in front of you. In a coordinated motion, extend your left leg and simultaneously drop your right arm above your head while keeping your lower back flat on the ground. Return to the starting position and repeat the movement with the opposite arm and leg. This exercise helps strengthen your core muscles, enhancing stability and balance. [3]
