What's a Plié Squat?

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  Plié Squat

Plié Squat

 

 

 

 

Plié Squat

1. Begin in a standing position with your feet right under your hips. Engage your core. 

2. Now, take a wide step out with both feet with your feet turned out slightly. Make sure your tailbone is pointing towards the ground.

3. Inhale and gently lower your hips down toward the ground. Keep your shoulders over your hips as much as possible.

4. Hold for 1 -2 seconds.

5. Exhale as you squeeze your glues together, push your heels into the floor and push back up so that you're standing tall as in Step 2

 

 

 

Plié Squat with One foot Raised

  1. You'll follow the same instructions above except when you come down into the plie squat, remain there. 

     

    2. Pulse 16 x with both feet on the ground.

     

     

     

    3. Without returning to standing, lift your right heel and pulse 16x. 

     

    4. Then, lower your right heel and lift the left heel. Pulse 16x.

     

    5. Now with both heels on the ground, pulse 16x.

     

    6. Return to your standing position.

     

    1. Plank(Modified or full): 30 seconds
    2. Side Plank(Modified or full): 10 seconds on each side (20 seconds total)
    3. Repeat twice
  2. Plié squats: 30 seconds

  3. Plié squats with left foot raised: 30 seconds

  4. Plié squats with right foot raised: 30 seconds

  5. Rear Lunge With Arms: 60 seconds

  6. Run or walk in place: 60 seconds

  7. Crazy Turkey Jump Squats: 30 seconds

  8. Turkey Toe Taps:  Stand with your core engaged. Lift your left leg and then touch your left toe with your right hand. You'll have a slight twist in your upper body.  Repeat on the other side. : 30 seconds

  9. Push-ups (Modified or full): 30 seconds

  10. Run or walk in place: 30 seconds

  11. Slow the pace down to cool down.  Look for your heart rate to be under 100 bpm.

  12. Stretch it out!  High Five!!



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  Plié Squat With One Foot Raised And A Pulse

Plié Squat With One Foot Raised And A Pulse

Plié Squat with One foot Raised

  1. You'll follow the same instructions except when you come down into the plie squat, remain there. 

  2.  Without returning to standing, lift your right heel and pulse 16x. Pulsing means to raise your hips about 1 - 2 inches and lower back down again.

  3. Lower your right heel and lift the left heel. Pulse 16x.

  4.  

    Return to your standing position