DOWNLOAD TODAY’S WORKOUT SPREADSHEET HERE: DAY 13 Get The Sheet! SIDE SHUFFLE WITH BAND Keys to Success For This Exercise: Stay low! Don't let your knees cave in WALL SIT HAMMER CURL Keys to Success For This Exercise: Sit against the wall at a 90 degree angle Keep your body aligned, no sway in your back Be controlled when you lift the dumbbell, your elbows should be at your side the entire time REVERSE HYPER (USE A BALL, BENCH, COUNTER, COUCH) Keys to Success For This Exercise: Rest your upper body on a bench- if you are not at a gym you can use a couch, counter, or ball. Lift your feet straight up to the sky, until they reach level with your back, then lower HIP THRUSTS Keys to Success For This Exercise: Squeeze your glutes at the top of the motion Adjust the height of your back for your comfort and to make sure your body is in a straight line DUMBBELL ROWS Keys to Success For This Exercise: Bend at your waist, keep back and core tight, head and neck relaxed Bring your elbows up to a 90 degree angle and keep them close to your sides BAND ROWS WITH BURNOUTS Keys to Success For This Exercise: Stand straight up and strong, keep back and core tight so you dont rock back and forth Go slow and controlled. Bring your elbows straight back, keep them close to your sides