Push Up with Alternating Leg/Arm Lift

• Keep shoulders directly over wrists and squeeze glutes, engage core, and keep back flat with head in neutral position
• Keep elbows out as you go through movement and squeeze through back and chest
• As you reach the top of each pushup, engage core and glutes, steady yourself and lift your opposite arm and opposite leg in a controlled fashion

Straight Leg Deadlift Into Upright Row

• Keep slight bend in knees and hinge at hips, keeping your back flat, chest up, butt back and glutes, hamstrings, and core engaged
• Keep bar as close to shins as you pull; stop lowering when you feel a tight pull in the hamstrings and use hamstrings and glutes to pull the weight back up
• Place feet shoulder width apart and drive through the heels throughout the movement; once you reach the top perform upright row squeezing through shoulders and back

Lunge with Lateral Raise

• Engage glutes, quads, and hamstrings and push through the heel of your leading foot
• Front knee should always stay behind toes; keep core engaged and chest up
• Bring dumbbell laterally using the opposite arm of your leading lunge leg; engage lats and shoulders

Bicycle Crunch

• Engage core to keep lower back flat on the ground
• Bring opposite elbow to meet opposite knee
• Keep head and neck off floor but make sure to pull from the abdominal muscles, not the neck

Flat Bench Front Raise

• Keep chest flat against the bench
• With palms facing down, raise dumbbells until arms are straight out in front of your shoulders
• Engage shoulders, back, and lat muscles