Plank Up and Down (commandos)

• Keep core and glutes tight, back flat, and head in neutral alignment
• Keep shoulders over elbows as you move up and down
• Alternate sides as you push up and gently lower back down; push yourself and go as fast as you can while maintaining form!

Glute Bridge/Skull Crushers

• Keep upper back on bench and squeeze glutes to thrust hips up into a bridge position; knees should be directly over ankles
• Keep core tight and glutes squeezed as you perform crushers
• Keep elbows in and squeeze through the tricep as you pull weights up and straighten arms

Hip Thrusters (heavy)

• Keep upper back and neck on bench and squeeze glutes to thrust hips up into a bridge position; knees should be directly over ankles
• Rest barbell or weight at the top of your pelvis
• Squeeze through glutes and add a pulse at the top of the movement for added difficulty

Dumbbell Push Through

• Push dumbbells straight overhead with palms facing toward you
• As you lower, move into a delt fly, squeezing through the lats and shoulders
• Keep core tight and chest up to prevent upper body swaying

Bicep Curls

• Keep core tight and chest up to prevent upper body swaying
• Keep elbows close to the side of your body
• Squeeze the bicep at the top of the curl; use dummbells or resistance bands and PUSH YOURSELF