Sexy Shred Day Three
Reverse Grip Pull Up
- Keep hands shoulder width apart and palms facing toward you
- Keep core tight and lower all the way down and pull all the way up to get a full range of motion
- Perform assisted with a machine or resistance band, using enough weight to allow yourself full range of motion
Tricep Dip
- Keep elbows in
- Squeeze tricep at the top of the movement
- Perform dip until arms reach a 90 degree angle
Skull Crushers
- Lay on bench keeping back flat and core engaged
- Keep elbows in, directly over shoulders, and squeeze through the tricep
- Push yourself!
Glute Kickbacks w/Resistance Bands
- Keep core tight, back flat, and engage glutes and hamstrings
- Keep slight bend in support leg and squeeze glute as you kickback
- Do not arch back; if your back is arching, you're kicking your leg too far upward
Rope Curls
- Keep core tight and chest up to prevent upper body swaying
- Keep elbows close to the side of your body; start curl with palms facing down and twist so you end with palms facing up toward the body
- Squeeze the bicep at the top of the curl; use dummbells or resistance bands and PUSH YOURSELF
Preacher Curls w/Dumbbells or EZ Bar
- Position yourself so your upper body is tilted forward at roughly a 45 degree angle, elbows in between knees, and an EZ bar held in both hands with an underhand grip (you can use a preacher curl bench if you have one)
- Lower the bar, stopping just before your elbows lock out and pull back up again
- Use dumbbells if you do not have an EZ bar; the key is to make sure you keep the forward lean
Physio Ball Push Up w/Ab Tuck
- Keep glutes and core tight, back flat, and head in neutral alignment
- Shoulders should be stacked on top of wrists and elbows go out as you perform push up
- After each push up, engage core and tuck feet toward your body, rolling the physio ball in and then pushing back out into a plank
Weighted Crunches
- Perform weighed crunches using a dyna disk situation under your middle/upper back; if you do not have, perform regular crunch with weight on abdomen
- Holding a weight behind your head, engage core muscles and crunch up until your shoulders are lifted
- Pull from core NOT from neck