The Deadlift is a technical movement and one that can be…well…scary!
But there are ways to break down the exercise and perfect that hip hinge movement even if you, or your client, is just starting out!
So what does the Deadlift work?
The Deadlift will work your entire backside – your upper back, lats, hamstrings and glutes. It will also work your abs.
But too often people ONLY feel their lower back working, which can lead to overload and injury. It’s why sometimes the Deadlift can be considered a “dangerous” move.
And that’s why it is key we first really learn how to perform the Deadlift hip hinge movement pattern correctly.
The hip hinge is a movement where you hinge or bend at the hips to push your butt back toward the wall behind you.
The key is really pushing your butt back so you can balance and load your glutes.
Your knees will be soft, but unlike a squat, you will not try to sink or lower your butt toward the ground. Bending your knees should NOT be your focus. The exact amount of knee bend you include will even vary based on the Deadlift variation you use.
While most often we see this exercise done with a barbell, that variation is more advanced than we give it credit for.
So if you, or your client, is just starting out and trying to learn how to properly hinge at the hips to load the glutes, you may not want to jump right into using the barbell.
Instead using a tool like a kettlebell (dumbbells work too) or band can be a good place to start.
The kettlebell or dumbbells make it easier to focus on loading your glutes while still working your upper back, lats, abs and hamstrings without your weight shifting forward.
While the band allows you to break down the movement a bit and really focus on working your glutes using the hip hinge movement. This move is actually a great accessory exercise as well to include even as you advance (aka I use this even with many of my advanced lifters to strengthen their glutes!).
And if you’ve wanted to use the Single Leg Deadlift (either yourself or with your clients) to improve your balance and prevent injuries, but your balance is…well…not so good, the slider and 80/20 variations are great option.
Both of these give you a balance “assist” while still forcing each side to work independently.
But even though these may take out some of the balance challenge, they aren’t easy moves by any means and even advanced exercisers should include them as accessory exercises because they do allow you to potentially use heavier loads than the full unilateral or single leg variation.
So if you are just starting out, or training a client new to exercise, and want to use that amazing Deadlift movement, try these variations to start!
Make sure to watch the full video for more tips and coaching cues!
BUT for the quickest and best fat loss results possible?
Both diet AND exercise must work together.
You don’t get that lean strong look WITHOUT dialing in your training.
As I like to say, abs aren’t made in the kitchen…they’re REVEALED in the kitchen.
And that is why pairing a healthy diet with a proper workout routine is key.
(If you need help with the diet side of things, CLICK HERE…otherwise let’s have some workout fun!)
The 30/10 Bodyweight Fat Torcher
Set a timer for 30 seconds of work followed by 10 seconds of rest to transition to the next exercise in the circuit. Do not rest during the 30 seconds of work. It is better to modify the move so that you can keep moving!
Complete 4-6 rounds through the circuit. If needed, you may add in an extra 40-90 seconds of rest between rounds. Otherwise only rest the 10 seconds between moves!
CIRCUIT: 30 seconds Skier Hop Burpee 10 seconds Rest 30 seconds Double Pulse Squat Jumps 10 seconds Rest 30 seconds Half Burpee with Push Up 10 seconds Rest 30 seconds Squat Jump Bulldogs 10 seconds Rest 30 seconds Crawl with Sit Thru 10 seconds Rest
Remember, the key is to keep moving the entire 30 seconds while performing QUALITY reps. If you feel your form faltering or you have to rest, try regressing the movements.
Now…Let the sweat fly with this fun 30/10 workout!
MODIFICATION SUGGESTIONS:
If you are struggling with a move, these quick tips will help. I have a whole section on modifying moves to fit your needs in the Cardio Burner program too!
Skier Hop Burpee: To modify, step back on the burpee instead of jumping or even put your hands on a bench instead of going all the way down to the ground.
Double Pulse Squat Jumps: Take out the jump and just do a squat to calf raise instead of leaving the ground. You can even squat to a bench if you need to protect your knees.
Half Burpee with Push Up: Take out the push up or go down to your knees to do the push up. You can even do this off a bench instead of off the ground.
Squat Jump Bulldogs: Instead of doing the jump knee tuck, do a basic bodyweight squat. You can also also walk back instead of a single push back from the squat position.
Crawl with Sit Thru: To modify, keep both hands on the ground for the sit thru and even keep more of a plank position. You can also do the crawl on your knees if needed.
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Grab a booty band and get those glutes, and even your abs, firing with this activation series!
Really focus on what you feel working as you go through this 5-minute burner.
Because this burner isn’t about adding more resistance or heavy weights – it’s about creating that pump or “burn.”
You want to use it to improve your mind-body connection before your run, ride or lift so you can quickly and efficiently recruit the right muscles to work when you need!
Because if we aren’t recruiting the correct muscles, we can end up compensating and overloading muscles not meant to carry the full load. And this is what leads to injury.
So if you want to prevent low back, hip, knee and even ankle pain, include a quick glute activation series before your workout!
Just remember…don’t just rush through the movements! Feel those glutes and abs working and focus on feeling that BURN!
The 5-Minute Booty Band Activation Series
Complete 2 rounds through the series, working for 30 seconds on each move. Do not rest between moves or rounds.
SERIES: 30 seconds Booty Band Wall Sit 30 seconds Booty Band Skater Walks Forward/Backward 30 seconds Glute Bridges 30 seconds Plank Lateral Taps 30 seconds Abduction Toe Touches
We need to stop saying that losing weight or gaining muscle is simply about calories in vs calories out.
Because that deficit or surplus we create, and the results we get from it, can be DRAMATICALLY impacted by the make up of our foods – by the macros.
Before you start arguing against this, take a second to be open and read the argument.
Also, start to think about it this way…
Yes, do you need to eat less than you expend to lose weight?
Yup.
Do you need to eat more than you expend to gain?
Yup.
But saying that calories should be the focus over macros is like saying, “SURE! You have no idea what you are doing, but you can go deadlift heavy weight. I mean if you can pick it up, it must be fine, right? Who cares about form!”
You would NEVER say that!
Because you know that while you may be able to lift it, it’s a sure-fired way to end up injured and NOT getting the results you want, even if you might see immediate benefits just from doing some sort of work out.
Saying that someone only needs to pay attention to calories is the same thing!
Maybe you’ll see some immediate results, but you’re basically setting yourself up for failure.
That’s why MACROS should be your primary focus.
And through focusing on macros, you’ll find so many other pieces of the puzzle, including your caloric intake, fall into place.
There are 3 reasons I think macros matter more than focusing on only the calories in vs. calories out…
And all 3 reasons relate back to the fact that a calorie isn’t really simply just a calorie…from how our body uses it to how we feel eating it.
A calorie isn’t simply a calorie because…
Consuming the “right” foods requires more energy.
A calorie deficit leads to weight loss, macros lead to lasting body recomposition.
Macros can help you avoid weight loss plateaus and help you avoid dramatic weight rebounding after dieting.
Now let me break down why these 3 things matter and just all of the reasons why you should make your primary focus on macros over just your calorie intake.
#1: Foods have different thermic effectsand require different amounts of energy to be used by the body.
Have you ever heard that celery is “negative” calories?
It’s because celery requires more energy to break down and use than it contains.
Now I’m not telling you to just go eat a ton of celery, but the point is…
Different foods require different amounts of energy to be processed and used by our body!
The more energy that is required to break down and use the foods we eat, the fewer net calories you are really going to end up truly consuming from those foods.
On average people use about 10% of their daily energy expenditure processing food BUT this number can dramatically differ based on the ratio of each macronutrient you consume.
Because each macro has a different thermic effect! (1)
Protein actually has the highest thermic effect at about 20-30% (meaning about 20-30% of the calories are used to digest the food).
While carbs have a thermic effect of about 5-10% and fats 0-3%.
You can see why adjusting the macronutrient breakdown you consume could now dramatically impact how many calories you should be consuming overall.
Researchers have even proposed we change protein from 4 calories per gram to 3.2 calories per gram because the thermic effect is so great. (Carbs are 4 calories per gram and fats 9 calories per gram.) (2)
Not to mention, studies of higher protein diets have even shown that when people consumed a hypercaloric diet, aka not only did they NOT eat in a deficit but they actually ate in a SURPLUS, they did not gain body fat.
So eating higher protein kept them from gaining weight even when eating 800 calories more than the lower protein group! (3)
Still think a calorie is just a calorie!?
This could mean if you ate higher protein, you may need to create what seems to be a “smaller” deficit and get better results than if you cut calories lower!
Plus, when you adjust our macro break downs, we also often dial in the QUALITY of our foods.
I know it’s become popular to see meals that “fit your macros” that aren’t so healthy, BUT what you often aren’t seeing is the veggie and protein meals being eaten to allow those people to then fit those treat meals in.
There is a balance going on there (that social media doesn’t always show). And this balance is key to getting lasting results with something that can become a lifestyle.
So by focusing on macros, often the quality of the foods you consume, in order to hit those ratios, also changes.
(Again why I think macros should be the first thing you focus on as other things will fall in line with them.)
The point is…the quality of your food ALSO matters!
Because whole, natural foods have a higher thermic effect than processed foods! (4)
Even something as simple as a more natural bread and a more natural cheese over more processed bread and cheese can make a difference (as shown by the study linked out in the (4) reference).
So even just based on this little bit…You can see that a calorie is NOT simply a calorie!
#2: Calorie deficits can lead to weight loss, but macros lead to lasting and SUSTAINABLE body recomposition.
I managed to maintain a healthy weight by counting calories. But macros changed my physique!
Most of us may say we want to “lose weight” but we don’t just want to lose weight truly…we want to lose FAT.
If you simply cut calories, you may lose weight. But that weight lost on the scale is more than likely not just going to be fat – it’s going to be muscle as well.
And while some muscle loss is to be expected when you lose weight, especially when if you have 50+ pounds to lose, or you cutting for a shoot or competition, you can minimize the amount of lean body mass lost by dialing in your macro ratios (specifically increasing your protein)! (5)
By focusing on protein, you can not only minimize muscle loss, BUT even GAIN muscle while in a deficit.
No way, right!?
Most of us have been told it isn’t possible to lose fat and gain muscle at once.
We’ve been told we need to pick one or the other.
And it’s because most of us have been told weight loss is simply about calories in vs. calories out.
Sure if you just count calories, it will be near impossible to do both.
But that’s why focusing on macros FIRST is key because then you CAN lose fat and gain muscle by including higher protein macro break downs! (6)
And not only can a diet higher in protein help you retain, and even gain, lean muscle while losing fat, but it can help increase adherence and even potentially improve your diet’s effectiveness.
Most of us want to lose weight and KEEP the weight off.
And part of doing that is finding something that doesn’t make us feel like we are starving all of the time.
A diet that keeps us feeling full and satisfied is going to be easier to stick with long term. And a diet higher in protein does just that!
(And I’m not just talking animal protein here…even vegans and vegetarians can increase their protein intake to improve their results!)
Not to mention, by focusing on macros in general, you’ll also often dial in the quality of your foods as I mentioned before.
Those more whole, natural foods will also help you fuel your body better to stay fuller feeling for longer!
If we give our body the nutrition it needs, guess what will happen?
It’s going to run better and function more optimally, which will only help us reach our goals more easily!
Also, by focusing on macros, you can make sure you get the carbs and fat you need to keep your hormones at optimal levels.
And by focusing on protein you can also keep yourself feeling fuller for longer while keeping your metabolism “healthy.” (7)
Many of us have heard that crash dieting can “hurt” our metabolism.
And while yes, extreme calorie deprivation will slow our metabolic rate, along with weight loss in general, this isn’t a permanent thing necessarily.
If you weigh less, and have less muscle, your body needs to use less energy.
Plus, when your body thinks it is “starving” it’s going to do all it can to conserve energy.
Both things result in a slowed metabolic rate.
And this is why balancing those macros can be so important over just counting calories.
When you focus on protein, you can prevent muscle mass loss to keep your metabolic rate higher AS you lose weight.
The higher protein, and macro focus, not only helps make the weight loss process easier, BUT it will also help you KEEP the weight off.
Because then as you start to adjust your calories to more of a maintenance mode range, you have the lean muscle mass on to keep you burning more calories even at rest.
You’ve set yourself up for long term success.
If you’d just focused on calories instead of macros to lose weight, when you actually hit your goal weight, you may find it is much more difficult to MAINTAIN your weight loss results!
It isn’t as simple as now just eating more because you want to MAINTAIN.
The idea that calories matter most may help us lose weight or gain it…BUT it most leads to a cycle where we are constantly yo-yoing between those two things over maintaining the results we’ve gotten.
Because it doesn’t truly teach us how to find that balance nor set us up with an ideal body composition to maintain progress!
#3: Macros can help you avoid weight loss plateaus and help you avoid dramatic weight rebounding after dieting.
Your weight loss has slowed.
So what do you do?
Either A. You give up. Or B. You try cutting calories even lower.
However, simply creating a bigger calorie deficit doesn’t always work.
And it can actually even BACKFIRE.
Ever feel like you’re barely eating anything, and are in a huge calorie deficit only to have the scale actually GO UP?
YUP…It can happen.
And this is due to many of the factors I’ve mentioned earlier.
But basically…
Your body simply is no longer burning as many calories at rest because not only have you lost muscle mass, which burns more calories at rest, but your body even “gears down” in response to the decrease in energy coming in.
You will tend not to fidget as much. Or be as active. Your workouts may even suffer.
Basically, you’re expending less so even as you increase your calorie deficit, aka cut your calories lower, that deficit may not be as big as you actually think and your body may be rebelling against further restriction.
So what happens?
The scale goes up?
And with more and more restriction often we mess with our hormone levels more and more.
This then makes our bodies scream at us to eat more, which often leads to the horrible yo-yo dieting cycle.
So how can you avoid all of this?
Guess what I’m going to say you should focus on instead?
MACROS!
If instead of cutting your calories LOWER when you hit that plateau, you simply adjusted your macro ratios, you may “kickstart” your progress again.
Our bodies adapt to what we give them.
So if we slightly adjust our energy sources, we can often avoid that adaptation and keep our results progressing.
And we don’t need to cut calories lower to do this, which can help us preserve that lean muscle mass and keep our hormones at optimal levels.
Even if you’re focusing on protein, you may adjust carbs or fats up or down to help ensure your body is functioning optimally.
Simply adding 5% to one macro, without any calorie change, can kickstart your progress, help you avoid weight loss plateaus, AND keep your metabolism “healthy” while preserving your lean muscle mass.
And you can include these variations in ratios each week or even over the course of weeks, depending on how complicated you want to make things or even on how experienced you are with macronutrients and tracking.
With Macro Cycling, I have clients adjust every 2 weeks to not only keep things “fresh” mentally, but also help them avoid plateaus and keep their bodies functioning optimally (while also not overcomplicating things with multiple ratios in a single week).
They point is, by focusing on macros over simply counting calories, you can see better and faster results and even more easily avoid those weight loss plateaus.
Now…let’s just say, you did hit that plateau and did instead decide to cut calories further instead of focusing on your macros.
Let’s even say you saw some progress on the scale after you cut calories lower.
The question is…what will end up being the cost of this even more extreme deficit?
The cost of this deficit may be more lean muscle mass lost as your body uses anything it can to fuel your activity.
So while you may see the scale continue to go down, it won’t be only body fat you’re losing.
And this reduction in lean muscle mass can result in an even lowered metabolic rate as well as hormone levels that are all out of “whack.”
Our body can begin to believe it is “starving” and it will scream at us to eat…and even actually OVEReat.
So then what happens?
We gain back all of the weight we lost and, unfortunately, often even more.
And not only do we regain the weight, but our body composition may even end up worse off than where it started!
Yup…we may end up with even more fat mass and even less muscle mass than BEFORE we dieted.
How is that possible?
Well, when we lost weight, especially because we didn’t focus on macros to maximize lean muscle mass retention, we also lost muscle.
We catabolized our muscle tissue potentially even more by eating too little.
So then when we overeat and the scale goes back up, it isn’t going up because we’re gaining muscle….
Nope…We’re just regain fat.
That muscle mass we lost during the diet is gone.
So our body composition may end up worse than where we started.
This yo-yo dieting cycle is what also leads to us feeling like our metabolism is “damaged.”
Because we have less lean muscle mass, we’re going to burn fewer calories at rest.
And it does take some time for hormone levels to normalize and our body to realize it no longer has to try to conserve energy.
All of this can make the process of trying to lose weight again even more difficult!
It can be why it seems like each time you start a new diet the process of losing gets more and more difficult!
It’s again why you can’t just focus on calories in vs. calories out!
So…to sum things up….
A calorie isn’t simply a calorie. And the calorie intake you need can be DRAMATICALLY impacted by the macro ratio you use.
It’s why if you focus on macros first, the calorie deficit or surplus you need will be created in a way that will lead to not only BETTER, but LASTING RESULTS!
Whatever your goals…whether you want to lose weight, gain muscle, get lean, fuel your training OR even avoid the dreaded weight gain often associated with menopause, MACROS MATTER!
And it’s because interval workout designs are not only a great way to get your blood pumping, but also improve your conditioning and even build strength!
Plus they are very EFFICIENT workouts that allow you to pack in more to less time.
So if you’ve got a busy schedule? Interval workouts are a great way to go!
Plus, the results you get from your interval workouts can dramatically differ depending on the interval set up you use and the moves you include.
This means you can adjust not only the time you work, but also the time you rest to get exactly the results you want from your workouts!
(And you can adjust the intervals to fit your current fitness level and progress as you get stronger!)
Below are 3 of my favorite interval workout designs and how you can use them to get the lean, strong body you’ve always wanted!
3 Killer Interval Workout Designs:
The 20/20/20 Set Up:
I love this interval set up because it is so versatile and has seriously killer fat burning benefits because you end up working hard for 40 seconds followed by 20 seconds of rest!
It also has shorter intervals of work which, no matter what variation of the set up you do, allow you to really be more explosive when you work!
With this interval set up, you’ll work for two intervals of 20 seconds and rest for 20 seconds between each round.
This workout can use two types of rest (both full and active), depending on the moves you select.
For instance…You’ll get active rest by alternating the areas that work in the back to back intervals before fully resting between rounds. This can be great way to improve your recover times and even lactic acid tolerance.
By working two different areas or muscle groups back to back, one gets to rest while the other works so you can pack in more work to a shorter time, BUT also get more rest to be able to go harder each work interval.
It can almost make the workout feel more like a 1:2 ratio of work to rest, especially if you also cycle the intensity of those two moves back to back.
However, you can also make this 20/20/20 design feel like a 2:1 ratio of work to rest by working the same areas back to back (or even doing two full body moves back to back) before resting.
This can be a great a great way to improve your work output and even start to work on your speed endurance (aka pushing to maintain a higher intensity for longer).
And then you can change up the interval set up even further, by eliminating full rest altogether and include “active” rest for that third 20 second interval.
This active rest should allow your heart rate to come down, but you won’t as fully recover. So it should be a lower intensity movement or at least one you do at a lower intensity.
Sometimes even using isometric holds as active rest can be a good option as it will still make your body work but allow you to bring your heart rate down.
It turns this interval design into more of a tempo workout, especially if you cycle from a super intense move, to a moderate to intense move to a recovery move.
And is great to improve your endurance and even your recovery!
This workout can not only be a full-body killer, but it can help you improve your recovery times and even build your endurance.
By cycling the intensity of moves and areas worked, it can even help you improve your work capacity as you blast fat and even build strength!
With this workout design, you’ll work for 30 seconds on each move with no rest between moves. Your “rest” between rounds will be an active rest move.
It will improve your endurance and recovery times as you don’t get a full break between rounds. This will mean though that your intensity and output may DECREASE over the rounds of work.
However, the more you cycle the areas worked, and even the intensity of moves you use (maybe even including an isolation exercise for the core after a few more intense moves) on top of the active rest interval, the more you can work at a higher intensity for those full-body hybrid or compound movements earlier in the circuit.
(You’ll see in the example below even the use of an isometric for active rest, which I mentioned earlier.)
EXAMPLE: 30 seconds Burpee 30 seconds T Push Ups 30 seconds Skater Hops 30 seconds Cherry Bombs (aka isolated ab move) 30 seconds Wall Sit “Active Rest”
Beginners can even include a full 30 second interval of rest while alternating exercise intensity over the round itself. There may be more ups and downs in the movement intensity so that they don’t have to rest extra during the intervals of work.
EXAMPLE: 30 seconds Burpee 30 seconds March in Place 30 seconds Squat Jumps 30 seconds Crunch 30 seconds Rest
The key with these intervals is to pick a move that challenges you and makes you want to stop, BUT that you can continue to do the entire 30 seconds, even if you have to regress.
You do not want to rest during the intervals of work, but you also want to recognize that these moves won’t be as explosive as shorter intervals of work with longer rest periods!
The 40/20 Set Up:
This is a killer interval set up that will really make you feel the burn as you challenge your lactic threshold while improving your endurance and work capacity.
You won’t be near as explosive the entire interval of work as you could if you worked for only 20 seconds. You may be pushing at more like 80% so that you can make sure you work consistently throughout the 40 seconds.
And your work output WILL decrease over the rounds as 20 seconds is far from enough time to recover.
But this is the point of this workout and, depending on the way you use the interval set up, you can even mitigate some of the decrease in output.
The key is to select moves that make you work hard the entire 40 seconds, but that you don’t max out on so much, you can continue to work the next round through.
You can also adjust this 40/20 set up in two main ways.
You can do a circuit where you alternate areas that are working to keep your output higher (areas will then get more rest than just the 20 seconds as another area works).
You can do all rounds on one exercise with only 20 seconds of rest between rounds. This will lead to a quicker decrease in work output as you’ll be working the same muscles over and over again with only half the time to recover!
Both though have benefit, it just depends on your goals.
If you want to work on pushing through fatigue to even improve your recovery time (which could be great if you’re training for a race), you may want to use the second set up.
This can also be great if you’re working to build strength endurance.
For that set up, you would just an exercise, say the Rower and stay on it for 5 rounds of 40/20 then go to another exercise after those 5 rounds to do intervals of 40 on, 20 off.
However, if you use the first design, you would create more of a circuit, with 20 seconds between moves.
You could then cycle areas worked and even the intensity of the moves so that areas get more rest so the intense moves you can go harder on.
EXAMPLE: 40 seconds Side Shuffle with Down Up 20 seconds Rest 40 seconds Climber Push Ups 20 seconds Rest 40 seconds Split Squat Jumps 20 seconds Rest 40 seconds Sit Ups 20 seconds Rest
This would allow areas to rest and recover a bit as other muscle groups worked more. It would allow you to have a higher work output throughout (which you can even track by recording reps each round!).
The great part about all 3 of these interval set ups is you can build strength and burn fat without having to spend hours in the gym. AND you can tweak them to match your needs and specific goals!
For more amazing workouts to help you see fabulous results, check out my Dynamic Strength program.
Build a strong back and sexy arms with this Back and Bicep Triset Blast (and KILLER bicep drop set burner!). YOUCH!
If you want a strong back that not only looks amazing, but also helps you improve your pull ups AND avoid neck and shoulder pain, this workout is perfect to include in your routine.
An added bonus of this workout is that it will also strengthen your core by using some great hybrid plank variations. Work your back, shoulders and abs all at once!
Talk about some great bang for your buck!
If you like this workout, check out my other killer upper body series in my Arm Burner cards!
Whether you want strong, sexy arms, a toned back, to improve your pull ups and push ups or even to avoid injury, the Arm Burners have you covered (and there are some killer hybrid core moves and cardio burners in there too)!
Now to the workout fun!
The Back And Bicep Blast
Complete 3 rounds of each triset, resting 45-60 seconds between rounds. Then rest 1-2 minutes between trisets. After all 3 trisets are complete, complete the Bicep Burnout!
TRISET #1: 10-15 reps per side Single Arm Plank Rotation with Knee 6-12 reps per side Alternating Arm Dumbbell Rows 10-15 reps per side Superman Waves
TRISET #2: 6-12 reps Lat Pull Downs 10-15 reps Back Flyes 10-15 reps per side Side Plank Rows
TRISET #3: 10-15 reps Mini Pull Ups 6-12 reps per side Suspension Trainer Single-Arm Rotational Rows 10-15 reps per side Bench Plank Rows
BICEP BURNER: You’ll complete 3 rounds in this drop set series.
Complete 6 reps of each of the 3 bicep curls back to back with one weight. Then quickly switch to lighter weights for 9 reps of each. Then again drop the weights and go lighter for 12 reps of each. Make sure to pick a weight that challenges you for the reps listed!
CIRCUIT: 6-9-12 reps Full Bicep Curls 6-9-12 reps Bottom Curls 6-9-12 reps Top Curls
(Feel the burn!? Get more killer Arm Burner Workouts HERE! YAAASSS!)
EXERCISE DESCRIPTIONS:
Single Arm Plank Rotation with Knee:
To do the Single Arm Plank Rotation With Knee, set up in a side plank position from your hand with your bottom leg in back of your top leg.
Then lift that back leg as if kicking it back and up toward the ceiling slightly. Reach your top hand out in front of you and overhead. Your chest will rotate toward the ground as you lift up into this side plank position with your opposite arm and leg raised.
Rotate your chest back open as you tuck your raised leg under and forward, driving your knee forward as you tuck your raised arm down to meet it. Try to touch your knee to your elbow as you rotate your chest back open and away from the ground.
After slowly tucking the knee to the elbow and feeling yourself pivot around that shoulder. The muscles around your rib cage should really be working. Then kick the leg back out and reach back out and overhead with your hand.
Move slowly to stay balanced and try to keep your hand on the ground under your shoulder.
Beginners can tap the toe down behind them or even just do the knee tuck without the kick out.
Alternating Arm Dumbbell Rows:
To do Alternating Arm Dumbbell Rows, hold a dumbbell in each hand with your palms facing in and hinge over, pushing your butt back while keeping your knees soft and back flat. Engage your upper back with your arms extended down toward the ground.
Then drive one elbow down and back toward your hip as you row the dumbbell up to your chest. Do not shrug your shoulder and really focus on pulling with your back. Do not turn it into a bicep curl. You should row the weight up to about nipple height.
Lower the weight back down and row up on the other side. Brace your abs and really pull with your back. Do not bounce with the weight or rotate a ton just to try to row up higher. Make sure you don’t hyperextend your lower back as you stay hinged over.
Brace your abs, press your chest out and keep your knees soft the entire time to protect that lower back and focus on working your upper back.
Also, look slightly out to keep your head about in line with your spine and not strain your neck. Move at a controlled pace as you row, alternating arms. You do not have to pause with both at the bottom but can row one up as you lower the other down.
Superman Waves:
To do Superman Waves, lie face down on the ground with you arms reaching overhead and your legs out straight behind you.
Then lift your arms and legs off the ground, engaging your glutes and back to lift. Try to lift your chest up as high as you can and get your quads off the ground as much as possible.
Holding here, sweep one arm out and down toward your side, keeping your arms straight. Keep the other arm reaching straight out overhead as you wave the other arm down.
As you lower one arm down by your side, keep it as high off the ground as possible to work the back of your shoulder.
Wave the arm back overhead then sweep the other arm out and down to your side. Keep alternating sides as you engage your back and butt to stay up in the superman position. Move at a controlled pace.
Lat Pull Downs:
To do Lat Pull Downs, you can use a machine or even resistance bands. Using a resistance band, anchor the resistance band up high and grab the band in both hands with your palms facing away. You can use a variety of grips and even hold it with your palms facing each other or toward you.
Then step back so that there is tension on the band even with your hands extended toward the anchor point. Sink into a lunge with the back leg straight. You can also stand with your feet together if you don’t need to counterbalance against the band. Lean forward over the front leg with your back flat and reach your hands up overhead toward the anchor point as you hold the band. You want to create a nice straight line from your hands to your tailbone so that you can mimic the vertical pull of the Pull Up.
With your chest pressed out, pull the band down to your shoulders, driving your elbows down toward your hips. Feel your shoulder blades retracting and the sides of your back working to pull the band down. Keep your core tight as you pull the band down and do not let your back round as you pull.
Hold for a second at the bottom of the pull then extend your arms back overhead and repeat. Make sure to keep your back flat and draw your shoulder blades down and back as you pull the band down to you.
Step further away from the anchor point to increase the tension on the band and make the move harder. You can also use a heavier band.
Back Flyes:
To do Back Flyes using dumbbells, hold a light dumbbell in each hand. Start light so that you can focus on your upper back and the backs of your shoulder’s working without engaging your upper traps, neck or lower back.
Hinge over at the hips holding the weights with your arms hanging straight down toward the ground. Keep your back flat and slightly bend your knees. Make sure to drop your chest to about parallel to the ground. If you start to stand back up, you could start to overuse your upper traps instead of using your upper back. You do not want to turn this into an upright row.
Then, bracing your abs, fly your arms out to the side. Keep your elbows soft as you lift your arms out to the sides and back toward the ceiling at about, or just below, shoulder height. Pinch your shoulder blades together as you fly your arms open and really feel your upper back and the backs of your shoulders working. Keep your neck relaxed as you fly.
Lower back down and repeat the fly. Try not to swing, but really focus on using your back to lift. Also, make sure to keep your elbows soft as you fly your arms up and out.
If you feel your neck and upper traps engaging, you can place your head against the wall or on top of a bench. Also, make sure your low back doesn’t engaged as you keep your back flat. You may need to brace your abs more or bend your knees slightly, especially if your hamstrings are tight.
Side Plank Rows:
To do the Side Plank Row, set up in a high side plank from your hand with your feet staggered (your top foot will be in front). You will hold a dumbbell just off the ground down in front of you with your top hand.
Keeping that nice side plank position, row that weight up and across your body, driving your elbow back toward the wall behind you. You will slightly rotate open as you row. Feel your back pulling the weight up and across as your bottom side works to keep your bottom hip up for that nice plank position.
Lower the weight back down and across toward the ground and repeat the row.
Mini Pull Ups:
To do Mini Pull Ups, start hanging from the bar with your palms facing away from you and your hands about shoulder-width apart.
From this dead hang position, press your chest out and up toward the bar as you draw your shoulder blades down and together. Feel your back engage as you draw your shoulder blades together and press your chest up toward the bar. You will feel your shoulders “unshrugging.”
Don’t bend your elbows and turn this into a pull up. You are simply working on that initial retraction and engagement. Really press your chest out and retract your shoulder blades, bringing them down and together.
Again, do not bend your arms to pull up. Use your back and feel your back engage. You should also feel your shoulders go down as your chest lifts up.
Pause at the top then relax back down to a full dead hang and repeat. Remember, you are not bending your elbows to make this movement bigger.
Suspension Trainer Single-Arm Rotational Rows:
To do a Single-Arm Rotational Row, grab one strap in one hand. Walk your feet forward and lean back to put your body at an incline. Start with your hand holding the strap in at your chest as you reach the other hand up the strap as high as you can. Do not let your shoulder holding the handle shrug. Pretend you’ve already rowed up and you’re driving your elbow down and back as your hand is in at your chest and your body is rotated toward the strap.
Then lower yourself down, extending the arm holding the strap as you rotate the hand reaching up down toward the ground almost as if you are doing a hanging side plank. Keep your body in a straight line and don’t let the hips sag toward the ground.
Keeping your core tight, row your chest back up to the handle, and as you do, rotate back to the start, turning your chest back toward the strap as you reach your other hand as high up the strap as you can.
Do not shrug your shoulder as you row. Really feel your lat and back on the side you are rowing with working. To advance (or regress this move), change the incline of your body. The closer you get to parallel to the ground, the harder the move gets.
Bench Plank Rows:
To do Bench Plank Rows, hold a dumbbell in one hand and place your other hand down on the bench as you move your feet back so you are in a high plank position. Set your feet about hip-width apart so your core doesn’t rotate as you row. Let the arm with the dumbbell hang down.
Then holding this plank position with your abs braced and back flat, row the weight up to your chest, driving your elbow back. Make sure to pull from your back as you row the weight up to about chest height. Don’t shrug your shoulder as you row or turn it into a bicep curl. Feel your back engage as you row it up.
Then lower it back down and repeat. Make sure to keep your core engaged so you don’t sag or rotate as you row. If you have wrist issues or even want to make it harder, go down to your forearm on the bench.
To make it easier, use a higher box. Do not go lower than a box at about knee height!
Full Bicep Curls, Bottom Curls, Top Curls:
To do the three different bicep curls, hold a dumbbell in each hand, standing with your feet about hip-width apart and arms down by your side with your palms facing up.
Without swinging the weights, curl them all the way up to your shoulders, keeping your elbows pointing down toward the ground. Control the lower back down and repeat. That is the full bicep curl.
To do the Bottom Bicep Curl, you will only curl the weights up to the point your forearms are about parallel to the ground and then lower back down. You are curling for only the bottom half of the full curl. Even take a quick pause when you reach that halfway point.
To do the Top Bicep Curl, you will start at the top of that bottom curl, so about halfway up in the curl. From this point, you will curl the weights to your shoulders. When you lower back down, control the weights down to that halfway point. Don’t go lower and make sure to pause there so you can’t use much, if any, momentum. Remember you are curling to the top and lowering so that your forearms are parallel to the ground.
