DOWNLOAD TODAY’S WORKOUT SPREADSHEET HERE:DAY 13 Get The Sheet! 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