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14 >> OUR HOUSE Spring 2017 Dominion LenDing CentreS FOUNDATION Fitness trainer Mandy Gill shares her speedy home routine Dumbbell Romanian Deadlift Standing with feet hip-width apart, toes facing forward and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. Dumbbell Front Squat Start with your feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. next, hinge backwards, keeping your back straight like you're sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position. Mandy says: " this form of deadlifting creates a lOvE-HatE RElatiOnSHip for the hamstrings. " STRONG & SUmmeR ReADY Who doesn't want strong and fit legs? mandy gill, founder of mgm Fitness and mgm Fit Foods, swears by these six easy moves guaranteed to strengthen your glutes, quads and calves. Find some space at home, grab some dumbbells or soup cans (go weight free if you're a beginner) and do these exercises for one minute each. FIT FROm HOme