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DAY 30

PUSH UPS – ALT. ARM/LEG LIFT

 

Keys to Success For This Exercise:

 

After each push up alternate lifting right arm/left leg then switch to lift left arm/right leg

 

PLANK T-RAISE

 

Keys to Success For This Exercise:

 

Feet are slightly further apart then a regular plank- to help with stability.

 

Back and booty should form a straight line, don’t allow your back to sway or you booty to raise into the air

 

OVERHEAD PRESS (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.

 

You can do this standing or sitting

 

FRONT DELT RAISE HAMMER GRIP

 

Keys to Success For This Exercise:

 

needs a tip

 

SIT UP REACH (WEIGHTED)

 

Keys to Success For This Exercise:

 

Engage your core, keep it tight throughout the exercise, your core is what is lifting you off the ground

 

Use a weight that makes you struggle but not compromise form, keep head and neck relaxed (don’t pull with your neck)

 

Do your best to keep your lower body flat on the ground

 

SQUAT ROW

 

Keys to Success For This Exercise:

 

Feet shoulder width apart, sit back into your heels and drive knees outwards on the squat

 

On the row, keep your chest up, core strong, and squeeze at the top to complete the movement.

 

LAT PULLDOWN (BURNOUT)

 

Keys to Success For This Exercise:

 

Squeeze your back muscles and pull your arms all the way down to your chest to complete the movement

 

This exercise is a “burnout” so really push yourself, bring your muscles all the way to failure

 
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