Feeling Peachy Day Three
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
Rear Delt Detail
- Keep core tight, glutes engaged, slight bend in knees and chest up as you hinge forward slightly at the hips
- Bring dumbbells out laterally keeping a bend in your elbows as you squeeze through the back and rear deltoid muscles
- Keep gaze down and a few feet in front of your body; can also perform laying chest down on an incline bench
Clamshell w/Resistance Band
- Place resistance band just above knees
- Keep core tight, 45 degree angle in knees, and body on the ground as you lift your leg
- Squeeze through your hips and glutes and do not use your back to lift your leg