Move of the Month

This month's move is brought to you by Katie Kost:

Split Squat with Overhead Press

This is a great combination move that targets multiple muscle groups in the lower and upper body. Combining the upper and lower body exercises and using multiple muscle groups is a great way to challenge your balance, utilize your core and maximize your time. Just be sure to keep a constant check on your form; there's a lot going on and you want to make sure that you complete each part with good form for the maximum benefit!

Complete this exercise in one smooth movement but be conscious that you are doing two exercises in one so your form doesn't get sloppy. Remember to keep your abdominals engaged- it will help with balance!

Split Squat
Targets: quadriceps, hamstrings, and gluts

Step your right foot forward into a split stance with hands/weights at shoulder level. With your weight in your front heel (you should be able to wiggle your front toes in your shoe) go down into a split squat. Check that your stance is long enough that when you go down your front knee stays behind your front toes and your knee is at about 90 degree angle. Keep your weight in your front heel as you press up through your front leg to stand (legs stay in split stance)...

Overhead press
Targets: primarily deltoids (shoulders), but your trapezius (back/neck) , triceps and upper chest muscles will help you along the way

...as you stand press the weights overhead so that your arms are fully extended, palms forward. Keep your neck relaxed. Abdominals stay engaged and weight stays in that front heel. Lower your hands back to shoulder level as you go back into the split squat.

Repeat the full exercise in one smooth movement for 8-12 reps, repeat with left leg forward.

The move can be done using the cable machines or free weights.