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
Barbell Back Squat
Barbell Back Squat
Face forward in squat rack and settle the barbell across your mid/ upper traps. Stand with your feet slightly wider than hip-width, turned slightly outward. Hinge at the
Arnold Press
Arnold Press
Hold a dumbbell in each hand with forearms in front of face so the inside of your hands is right around your forehead. Swing your arms open like goal
20/20/20 Plank
20/20/20 Plank
In a plank position, on your toes and either your hands or forearms, you will lift one foot for 10 seconds, then switch to lift the other foot for