Chinese Plank
Chinese Plank
For this you will need two boxes or benches set up close to one another. You will need to rest your shoulders and chest on one box and the
Single Arm Dumbbell Overhead Squat
Single Arm Dumbbell Overhead Squat
Hold one dumbbell overhead with your elbow locked out the entire time. Lower your butt so your hip crease is below your knees, then come back
Rear Delt Flyes on Side
Rear Delt Flyes on Side
Lie on one side on a bench with a dumbbell in your top hand and your thumb down. Let your hand come down as close to
Woman Makers
Woman Makers
Start in a high plank position, with a dumbbell in each hand, your legs extended and engaged, feet flexed, core tight and your shoulders, elbows and wrists all in
Hamstring Curls on Rower
Hamstring Curls on Rower
For this you will need a rower or something to elevate your feet that rolls. Lie on your back with your butt near the end of the
Hollow Rocks/ Hollow Hold
Hollow Rocks/ Hollow Hold
Lie on your back with your feet/ legs elevated and your abs engaged. Your shoulders should also be off the ground and if possible, arms straight overhead,
Handstand Push Up (Strict)
Handstand Push Up (Strict)
Start with your hands a little wider than shoulder distance apart and really firm up your arms and make sure your elbows are and STAY LOCKED OUT
Y’s, T’s, I’s
Y's, T's, I's
Stand with one leg lunged out in front of the other so the majority of your weight is in your front leg, pressing through your heel.
Hold a light