Bring feet shoulder width apart, keep your shoulders over your hands
Back and booty make a straight line, there should be no sway in your back
CLOSE GRIP PUSH UP
Keys to Success For This Exercise:
Form a diamond on the ground with your thumb and forefinger
Bring your chest all the way down to the ground then push back up
GLUTE BRIDGE W/ SKULL CRUSHER
Keys to Success For This Exercise:
Find a bench height that allows your body to be in a straight line
Hands are turned inwards and you lower the weights down to your ears then back up
Hold your core and glute tight
WEIGHTED LOWER ABS
Keys to Success For This Exercise:
Sit on the end of a bench or step
Place a weight between your thighs, arms are behind you on the bench
Squeeze your core to lift your legs
BICEP CURLS (RUN THE RACK)
Keys to Success For This Exercise:
“Run the rack” means you will start with the heaviest weight you can lift with good form and complete 2-5 reps. Move down to the next lowest weight and complete 5 reps. Then the next lowest weight until you finish at 5 lbs dumbbells.
Alternate arms to complete the workout. This exercise can be done sitting or standing
BENCH DIPS – WEIGHTED FOR PROGRESSION
Keys to Success For This Exercise:
Place your hands on the edge of a bench, feet are extended out in front of you
Lower your body to the ground by bending your arms at a 90 degree angle
