Tamara Podry is an ACE Certified Personal Trainer
and Nutrition Specialist. She and her husband co-own
Anchor Fitness and their mission is to enable people to
live their best life.
For a full demonstration, check out our
YouTube channel: www.youtube.com/anchorfitness
Remember, that you should always consult your doctor before
beginning a fitness program, especially if you've had injuries or have
been under the care of a physician for any reason. Also, these exercises
may not be suitable for everyone, so if you need a custom training
program, contact us at www.anchorfitnessstudios.com or 406-315-3101
to set up a FREE fitness assessment today.
SiG
MT
101
Using an 18" box or higher depending on your height and strength,
place one foot on the box, shi your hips back and lean the chest
forward slightly while loading the foot on the box with your weight and
energy. Using that leg ONLY, bring yourself onto the box by squeezing
your glutes and of course, firing up those quads. en – this is just as
important as the step up – lower yourself down to floor with control –
no plopping or dropping. By doing your step ups this way, you will
gain tons more strength and take the pressure off the knees a bit by
recruiting more muscles (i.e. your bu) to help. Repeat, alternating
legs for 20 reps. For added intensity, add a weighted vest, dumbbells
or a barbell to this exercise.
6. • Alternating Box Step Ups (20 total)
Repeat all exercises 3-5 times per workout and do the workout 3 times
per week. You'll be experiencing improved strength and stamina within
weeks! ese exercises, when done properly, will also help protect
your back, knees and shoulders which can take a beating on long,
arduous hunting trips. at's what we want for you – pain free fun in the
outdoors! Happy Hunting!
