Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift yourself up.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: do this without any weight
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BALL SLAM MOUNTAIN CLIMBERS (3x10)
*use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repea... -
BICEP CURL: FULL TO HALF (4X8)
Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+... -
BULGARIAN TO RDL (4X8)
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Then keep your back leg in standing position while dropping your chest and the weights to go into a single leg RDL- that is one rep on ONE side!
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