Please do 1 minute of plank(on elbows and toes or knees) between EVERY set and do each exercise 4x through. Please do 10 reps of each exercise with a weight that is challenging.
1. Squats w/lateral raise
Starting from a standing position, hands by your sides holding your weights, squat and on your way up raise your arms straight out to the side. Lower arms back down as you back into a squat
2. Hamstring Ball Curls (Hamstring Bridges if no ball is available)
Lying on your back with legs long, feet on the ball,hips up off the ground, keeping your feet together and straight pull the ball towards you, extend legs back out to straight. Repeat
3. Incline Bench Press or Push ups with feet elevated
4. Lateral lunge with opposite arm reach
Standing with feet together, lunge to one side, reach with opposite hand towards the outside of your lunged foot. Return to starting position and repeat on other side.
5. Tricep pull downs or dips