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DAY 13

180º JUMPS

Keys to Success For This Exercise:

When you land sit back into your heels – squeeze those glutes!

Drive knees outward, don’t let them cave in

CLAMSHELL

Keys to Success For This Exercise:

Lay in your side with your legs slightly bent

Engage your core, keep your head and neck relaxed. Go slow and controlled

DIPS (WEIGHTED W/ PROGRESSION)

Keys to Success For This Exercise:

Arms should be at a 90 degree angle

Bring your feet closer if needed

Place a weight in your lap as you get stronger and more comfortable with the exercise

SQUAT HAMMER CURLS

Keys to Success For This Exercise:

Sit back into your heels and drive your knees outward

Go slow and controlled so your body doesn’t rock back and forth

Squeeze core tight and keep head and neck relaxed

OVERHEAD TRICEP PULLDOWN

Keys to Success For This Exercise:

Lean forward, keep core tight, no bend or sway in your back

Squeeze as you finish the movement

Keep head and neck relaxed

BULGARIAN SPLIT SQUAT (WEIGHTED AS PROGRESSION)

Keys to Success For This Exercise:

Use a height that is comfortable for your back foot, the lower the easier

Sit into your heel, watch your front knee- don’t allow it to pass in front of your toe

Increase or decrease weight as you go

BOAT HOLD

Keys to Success For This Exercise:

Keep arms next to your ears

Use your core to make your body rock, keep head and next relaxed