Turbulence Training Fat Loss Craig Ballantyne

Dumbell Split Squat
• Stand with your feet shoulder-width apart and hold a dumbell in each
hand.
• Step forward with your right leg, taking a slightly larger than
normal step.
• Press the front of your back foot (left foot) into the ground and
use it to help keep your balance. The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a
neutral position.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a
split-squat stance.
• Perform all reps for one leg and then switch.

Reverse Lunge
• Stand with your feet shoulder-width apart and hold a dumbell in each
hand.
• Brace your abs, and contract your glutes (butt muscles) as if you
were squeezing something between your cheeks.
• Step backward with left leg, resting the toe on the ground.
• Squat straight down with the right leg supporting the body weight.
Lower yourself until your right thigh is parallel to the floor.
• Return to the start position by pushing with the muscles of the
right leg. Focus on pushing with glutes and hamstrings.
• The emphasis of this exercise is on the hamstrings and buttocks of
the right leg.

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