Hammer Curls w/Shoulder Press
Standing hip width apart , bring dumbbells heads straight up to shoulder. Hold. Lift arms straight up. Hold.
-Feet hip width apart
- Knees soft
- Pelvis forward
- Core contracted
One Arm Bench Rows
Keeping back flat , lifting elbow straight back , pinching shoulder blades.
- Core contracted
- Neck in line with spine
- Keep elbow close to side when rowing back
Tricep Extension
Keeping elbow up and back hold, then forearm extends straight back
- Keep elbow flush with body
- Core contracted
Stability Ball Chest press
Upper back balanced on ball, feet hip width apart , pelvis up to the sky. Arms starting in 90 degree position , lifting straight to sky , bringing weights together. Slowly release , not going pass the 90 degree position.
- - Core contracted
- -Glutes contracted
- -Feel the burn
Stability Ball Reverse Fly
Hips and stomach on ball. Legs straight back , hip width apart. Find balance. Weights straight down on sides , lift arms straight out to the side, coming in line with shoulders. Release.
- Find balance before lifting arms
- Do not lift above shoulders
Step Up w/Bicep Curl
Step up with on leg pushing up with quad , engaging glute (yo booty). In motion coming up bring palms straight up to shoulder in bicep curl. Slowly release.
- - Core contracted
- -Breathe
Step Up w/ Straight Arm Lift
Step up with on leg pushing up with quad , engaging glute s In stepping up , lift arms straight out in front of you , level to shoulder.
Ball Curls
Lay on floor , lift legs onto ball. Lift pelvis to sky, hold. Roll ball in to glute, slowly release
- Core engaged
- This can be a tough one but you are working your hamstrings, quads and core.
- Take it slow
