WEIGHTED ABS
Keys to Success For This Exercise:
- Keep upper portion of back slightly elevated
- Hold weight behind head
- Use core (not neck) to crunch upward
ELEVATED GLUTE BRIDGE WITH BAND ABDUCTION
Keys to Success For This Exercise:
- Squeeze your glutes at the top of the motion
- Adjust the height of your feet for comfort
- Keep band positioned slightly below knees
GLUTE BRIDGE SKULL CRUSHER
Keys to Success For This Exercise:
- Start with feed in a comfortable position with your knees directly over your ankles and legs bent at a 90 degree angle
- Hold your body in straight line, bring arms straight up and lower them to your head at a 90 degree angle
- Keep your back flat, chest open, core engaged, and squeeze the glutes
OVERHEAD PRESS-RUN THE RACK
Keys to Success For This Exercise:
- Hold upper body and core tight and upright to prevent swaying back and forth, you can do this standing or sitting
- Hands face inwards toward your ears and push straight up
- Run the rack - start with a heavy weight and do 5 reps, then drop 5 lbs and do 5 reps and continue doing this until time is up
REVERSE HYPER
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 physio ball
- Lift your feet straight up to the sky, until they reach level with your back then lower down
- Squeeze your glutes the entire time
SQUAT, ROW, KICKBACK
Keys to Success For This Exercise:
- Sit back into your heels, keep core tight, and drive your knees outward squeezing your glutes
- Keep chest up and neck and head in neutral alignment
- Squeeze back muscles at the top of the row and squeeze triceps as you kickback