Plank Jacks
Plank Jacks
Start these in a high plank position so your shoulders, elbows and wrists are all in one line, your abs and quads are engaged and your feet are flexed.
Plank (Opposite Arm/ Leg Raise)
Plank (Opposite Arm/ Leg Raise)
Starting in a low plank on your flexed toes and forearms (elbows directly below shoulders and abs and quads engaged) lift your right foot off the
Pistols
Pistols
Stand on one leg and kick the other out in front of you. Low down so your hip crease is below your knee and stand back up on the one
Pikes
Pikes
Lie on your back with arms overhead and legs straight. Bend at your hips to bring your legs upward and your torso upward so they meet in the middle and
Penguins
Penguins
Lie on your back with your knees bent and feet close to your butt. Shift your upper body so you can touch your right hand to right heel, then shift
Overhead Tricep Extension
Overhead Tricep Extension
Make a triangle with your two hands where your index fingers touch and thumbs touch - that is how you are going to hold your dumbbell. Hold one
Overhead Press
Overhead Press
Start with your hands holding dumbbells so your palms are facing each other, neutral grip, by your shoulders to shoulders. Keep your neck and entire spine neutral.
Overhead presses are part
Barbell Box Squat
Barbell Box Squat
Face forward in squat rack and settle the barbell across your mid/ upper traps if you are using a back rack, otherwise it's across your collar bones with