Wide Grip Pushup (10 second negatives)
- Shoulders should be stacked on top of wrists
- Keep core tight, glutes engaged, and back flat with head in neutral alignment
- Take 10 seconds to slowly lower to the ground and squeeze back and chest as you push yourself back up (10 seconds down 1 second up)
Cable Rows (wide grip)
- Hold bar with grip at least shoulder width or wider
- Squeeze back and lats as you row
- Keep core tight and chest up to prevent upper body swaying
Dumbbell Shoulder Press
- Push dumbbells straight overhead using neutral grip (inside of palms facing your ears)
- Engage core and keep body stiff to prevent swaying
- Squeeze through the shoulders and push yourself!
Wide Grip Lat Pulldown
- Keep core tight, chest up, and engage lats to pull weight down
- Keep elbow outward to better isolate the lats
- Can be performed on a lat pulldown machine or with resistance bands
Hammer Curls w/Wall Sit
- Sink down until your legs are forming a 90 degree angle and knees are directly over ankles
- Engage glutes and core, keeping your back flat against the wall the entire time
- Imagine pushing your body against the wall as you curl, keeping neutral grip
Skull Crushers w/Glute Bridge
- Upper back and neck should be flat on bench
- Engage core and squeeze glutes to keep hips lifted; knees should be directly over ankles
- Keep elbow in, directly over shoulders, and squeeze through the tricep
Single Leg Glute Bridge
- Keep back flat on the ground and use arms to press against floor
- Engage core and squeeze glute to lift hips to your highest point
- Knee should be directly over ankle in flexed position
Reverse Crunch (arms on chest)
- Keep back and head flat on ground
- Engage core throughout entire movement
- Lightly tap your feet on the ground before coming back to crunch position