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DAY 3

SIDE SHUFFLE

 

Keys to Success For This Exercise:

 

Stay low!

 

Don’t let your knees cave in

 

PLANK DUMBELL ROWS

 

Keys to Success For This Exercise:

 

Bring your feet wider then a usual plank

 

Keep your body aligned, no sway in your back

 

Be controlled when you lift the dumbbell

 

SQUAT JACKS

 

Keys to Success For This Exercise:

 

On the squat sit into your heels and squeeze your glutes

 

Keep core tight and body upright during entire exercise

 

ELEVATED GLUTE BRIDGE

 

Keys to Success For This Exercise:

 

Squeeze your glutes at the top of the motion

 

Adjust the height of your feet for your comfort

 

BANANA ROCKS

 

Keys to Success For This Exercise:

 

Keep arms next to ears

 

Squeeze your core and use your core to make yourself rock

 

SQUAT DUMBELL ROW HEAVY

 

Keys to Success For This Exercise:

 

Drive knees out and engage glutes during entire time.

 

Go slow and controlled.

 

Use a weight that pushes you to complete all reps with good form.

 

MEDICINE BALL PUSHUPS

 

Keys to Success For This Exercise:

 

Do your best!

 
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