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DAY 1

WALKING LUNGES

Keys to Success:

Push through your heels and squeeze your glutes and core

 

Don’t let your knees go over your toes during the lunge

 

JUMPING LUNGE

Keys to Success:

Push through your heels on the take off and landing

 

Keep your back upright and core tight

 

BANANA ROCKS

Keys to Success:

Keep your arms by your ears

 

Keep head and neck relaxed, don’t pull from your neck.

 

Squeeze your core to make your body rock

 

DEADLIFT

Keys to Success:

Start with feet in a comfortable position

 

Grab bar just outside of legs, sit back into your heels, knees shouldn’t be over top of bar.. as you go to pull, the bar should come up as same time as your butt.

 

Keep your back flat, chest open and core engaged.. drive through your glutes!

 

GLUTE KICKBACKS

Keys to Success:

Lean over far enough so you aren’t using your lower back to lift the weight.

 

Keep head and neck relaxed

 

Keep back and core strong, focus on squeezing your glutes

 

RUSSIAN TWIST

Keys to Success:

Keep head and neck relaxed

 

Squeeze your core and be controlled in your movement

 

LATERAL STEP UPS

 

Keys to Success:

Use a weight that is challenging but not so heavy that you are struggling and compromise form

 

Push through your heel, squeeze your glutes and core

 

Keep head and neck relaxed

 
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