The Ape Squat exercise works your shoulders, back, triceps, abs, butt, quads and calves.
-Beginning in this crouch position, make sure to keep your heels down and your feet flat on the ground. As you lift your torso and reach your arms out to the sides, come up on your heels until your back is flat. You should really feel this in your quads. Then return to a crouch position, lift your heels back on the ground and your hands stretched out between your legs. Do 2 sets of 12 reps.
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