AIR SQUATS
Keys to Success For This Exercise:
- Sit back into your heels, keep core tight, and drive your knees outward squeezing your glutes at the top of the motion
PLIE DEADLIFT
Keys to Success For This Exercise:
- Start with your feet in a comfortable plié position, wider than shoulder width apart
- Grab kettlebell, bar, or dumbbell between the legs, sit back into your heels, and keep knees behind bar. As you pull, the bar should come up at the same time as your butt
- Keep bar close to shins as you move up and down
- Keep your back flat, chest open, and core engaged. Drive through your glutes!
PLANK ROW
Keys to Success For This Exercise:
- Keep shoulders over wrists and pull elbows up at a 90 degree angle, squeezing at top of movement
- Keep your head and neck relaxed, don't pull from your neck
- Squeeze your core and glutes to prevent your body from rocking
HIP THRUST
Keys to Success For This Exercise:
- Squeeze your glutes at top of the motion
- Adjust the height of your back for your comfort and make sure your body is in a straight line
PLANK ROW
Keys to Success For This Exercise:
- Keep shoulders over wrists and pull elbows up at a 90 degree angle, squeezing at top of movement
- Keep your head and neck relaxed, don't pull from your neck
- Squeeze your core and glutes to prevent your body from rocking
LUNGE DB CURL
Keys to Success For This Exercise:
- Push through your heel, squeezing your glutes and core
- Don't allow your front knee to go passed your toe
- Perform curl with opposite arm as you lunge