Sagewell Health & Fitness Greensboro

Route 66 Exercise #34
🔥DB Row🔥

The dumbbell row is a compound upper-body pulling exercise that primarily targets the latissimus dorsi (lats), while also strengthening the rhomboids, trapezius, rear deltoids, and biceps. Performed one or two arms at a time with the body hinged forward, you pull the dumbbell toward your lower ribs while keeping your back flat and core engaged, then lower it under control. This exercise helps improve upper-back strength, posture, and pulling power.

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Route 66 Exercise #33
🔥Plate Loaded Leg Curl🔥

The kneeling plate-loaded leg curl is an isolation exercise that primarily targets the hamstrings while also engaging the calves for stability. Kneel on the machine with your working leg positioned behind the padded lever. Curl your heel toward your glutes by bending your knee, then slowly lower the weight back to the starting position with control. Keep your hips square and core engaged, avoiding any swinging or momentum during the movement.

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Route 66 Exercise #32
🔥Smith Machine Bulgarian Split Squat🔥

The Smith machine Bulgarian split squat is a unilateral lower-body exercise that builds strength, balance, and stability. With your back foot elevated on a bench behind you and the bar resting across your upper back, lower your hips until your front thigh is nearly parallel to the floor, then press through your front heel to return to the starting position. This exercise primarily targets the glutes and quadriceps while also engaging the hamstrings and core for stability.

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Route 66 Exercise #31
🔥Decline Push Up🔥

A decline push up is a body weight upper body exercise performed with your feet elevated on a surface and your hands on the floor. Start in a straight plank position with your hands slightly wider than shoulder width apart and body in a straight line. Lower your chest towards the floor by bending your elbows, then press through your palms to return to starting position.

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Route 66 Exercise #30
🔥90-90🔥

The 90-90 hip mobility exercise is a dynamic stretch that improves hip mobility, flexibility, and joint rotation. It targets the hip flexors, glutes, piriformis, and deep hip rotator muscles while increasing both internal and external hip rotation.

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Route 66 Exercise #29
🔥Single Leg Hip Thurst🔥

A bodyweight single-leg hip thrust is a lower-body strengthening exercise that targets the glutes, hamstrings, and core while improving hip stability and balance.

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Route 66 Exercise #28
🔥Weighted Squat Jumps🔥

Weighted Squat Jumps are an explosive lower-body plyometric exercise that builds power, strength, and athletic performance. Holding a light weight (such as a dumbbell, kettlebell, or weight plate), lower into a squat, then drive through your heels to jump as high as possible. Land softly with bent knees, absorb the impact, and immediately reset for the next repetition. This exercise primarily targets the quadriceps, glutes, hamstrings, and calves, while also engaging the core for stability and control.

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Route 66 Exercise #27
🔥Bosu Burpees🔥

A BOSU burpee is a full-body exercise that combines a squat, plank, push-up (optional), and jump while using a BOSU ball to increase balance and stability demands. It targets the chest, shoulders, triceps, core, glutes, quadriceps, hamstrings, and calves, while also improving cardiovascular endurance, coordination, and functional strength.

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Route 66 Exercise #26
🔥Leg Raises🔥

While completing leg raises on the half Bosu Ball, support your body on the arm pads, keep your legs straight, and lift them forward until they are parallel to the floor or as high as your mobility allows. Slowly lower your legs with control while maintaining low back position on the ball. This exercise primarily targets the abdominals and hip flexors, while also improving core stability.

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Route 66 Exercise #25
🔥Kettlebell Windmill🔥

A kettlebell windmill is a full-body exercise that improves shoulder stability, core strength, hip mobility, and flexibility. With a kettlebell held overhead, hinge at the hips and rotate your torso as you lower your free hand toward the floor, then return to standing while keeping the weight stable overhead. It primarily targets the core, shoulders, obliques, glutes, hamstrings, and hips.

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