Want to get in shape? The best exercises to build full body strength

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MILWAUKEE -- Pete Mueller of the Pete Mueller Performance Group joins FOX6 WakeUp to show us some functional strength and movement exercises.

Lower Body:

- Activation - Mini band lateral walks

  • point toes forward
  • maintain a hip-width distance between feet
  • Thumbs on Glute Medius

- Balance - Single Leg RDL

  • Hold dumbbells in both hands and keep them at your sides
  • Balanced on one leg, push hips back and allow the dumbbells to slide downward
  • Reach until you feel a stretch in your hamstrings
  • Tempo should be slow, bringing hips forward while rising to a standing position

- Core Lift -  Split Squat (ERL Squat) (we will bring a 12" step and suggest they use a stair step or something of equal height)

  • Start with back foot elevated on a box or bench
  • Front foot should be in a lunge position
  • Hold dumbbells in each hand, keeping chest upward
  • Drop back knee until it gently touches the ground before returning to starting position

Upper Body:

- Activation - Lying Handcuffs

  • Lay in the prone position (on your stomach)
  • Form a "Y" with arms, thumbs pointing upward
  • Bring arms behind back, as if being handcuffed
  • Squeeze shoulder blades together, without lifting core off the ground

- Stabilization - Plank/Hover

  • Keep tailbone, mid back and head in alignment
  • Straight line from ankles, through knees, hips to shoulders
  • NO pressure in low back
  • Modify by dropping to knees if necessary

- Core Lift - Push up with variations for ability

  • Externally rotate arms, forcing elbows to stay tight
  • Touch chest to the floor
  • Fully extend at the top
  • Keep abs and glutes tight throughout the movement

- Core Lift - Face Pull

  • Keep back straight throughout the exercise
  • Pull upward and back until the top of the "V" is at face level
  • Externally rotate shoulders at the top
  • Do not make this a lower back exercise