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DAY 20

SUPERMAN

Keys to Success For This Exercise:

 

Keep head and neck relaxed

 

Squeeze at the top of the movement

Exhale as you lift

 

SIDE SHUFFLE

 

Keys to Success For This Exercise:

 

Try to get as low as possible without compromising form and balance

 

Stay low and keep your knees from caving inwards

 

DEADLIFTS

Keys to Success For This Exercise:

 

Start with your feet in a comfortable position, about shoulder width apart

 

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!

 

SIDE PLANK W/ ABDUCTION

 

Keys to Success For This Exercise:

 

Stack your feet on top of eachother, line your shoulder up over your elbow

 

Hold your body in a straight line, don’t let your hips drop

 

ROMANIAN SPLIT SQUAT JUMPS

 

Keys to Success For This Exercise:

 

Place your back leg at a comfortable height, the lower the easier

 

Jump off of your standing foot, sitting into your heel on the landing

 

CABLE PULLTHROUGH

 

Keys to Success For This Exercise:

 

Feet are shoulder width apart, reach through your legs to grab the cable with both hands

 

Hinge forward at the hip, allowing your hands to reach back through your legs, then stand up straight as you pull the weights forward

 

PHYSIO BALL HAMSTRING CURLS

 

Keys to Success For This Exercise:

 

Keep your hips high throughout the exercise

 

Use your arms for stability

 
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