Monday Mix Up

Please complete 3-4x through

Butterfly Crunches x20
(Hands behind your head, soles of your feet together. Crunch up with knees dropped to the side)

Russian Twist x20 per side w/0-15lbs
(On your bum balanced, holding a weight in front of your chest, rotate from side to side while keeping the weight in front of your chest)

Super man (just legs) x20
(On your stomach, squeeze, abs, glutes, and low back to raise legs off the floor)

Hamstring bridges with chest press x20 w/5-20lbs
(Laying on your back, raise up into a bridge by squeezing your glutes and driving force through your heels as you simultaneously drive arms up and do a chest press)

Knee drives opposite knee to elbow x20 per side
(In a straight arm plank position, drive your knee across the body towards the opposite elbow, then repeat on the other side)

Straight Leg Deadlift x20 w/5-20lbs per hand
(Holding weights palms facing fronts of your thighs, with soft knees but relatively straight legs and a very flat back, abs drawn in, lower the weights towards your feet, keeping the legs straight with soft knees)

Reverse Lunges w/rotation w/5-15lbs x10 per side (20 total)
(Standing tall with one weight between your hands, lunge backwards and rotate in the direction of the leg that completed the reverse lunge, come back to standing after each lunge and alternate sides)

Single arm cross body row x10 per arm W/5-20lbs
(In a wide squat, with one weight in one hand, reach diagonally across the body towards the opposite foot, squeeze your shoulder blade as you row the weight up, keep abs engaged to support lower back, complete one side before moving onto the other side)

Supermans (upper body only)x20
(On your stomach, squeeze, abs, glutes, and low back to raise upper body off the floor)

Diamond Push ups from Knees x20
(On your knees, bring your hands together to form the shape of a diamond, complete a push up)