WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms
WORKOUT
Start with 3 rounds of the Isometric Circuit to really get things activated and working. Do not really rest between exercises and rounds except to transition between moves. Then rest 1-2 minutes and move on to the strength circuit.
Complete 3-5 rounds, resting as needed between rounds and even moves. This isn’t fast; however, you don’t want to spend a lot of time resting. Just take your time to challenge yourself with weights and variations. Then rest 1 minute and complete one round of the Ab Burnout as quickly as possible.
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms
NOTES:
For the Pull Up and Hold, you can do this with your feet lightly touching the ground to take a bit of weight off your arms. You can also do another one of the holds, especially the Dead Hang if you lose the Pull Up and Hold during the 30 seconds. Just don’t rest during that time!
For the Max Pull Ups, choose the hardest variation you can even if that means jumping or foot-assisted. It is better to do something harder and eek out 5 reps than something easier and do 10-15. Only do 10-15 if you can do them as full Pull Ups or you need to regress to Inverted Rows.
When you do the Burnout, make sure you don’t feel your low back engaging!
WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists
WORKOUT
Complete 5 rounds of the first superset, resting as needed but working toward heavier weights and harder variations of the Single Leg Squat. The repetitions may be lower as you work toward heavier weights and harder variations. Beginners, however, may do slightly higher reps and lower weights and 3 rounds instead of 5. Once you finish the superset, rest 1-2 minutes and set a timer for 15 minute rounds. Complete as many rounds of each superset as you can in the 15 minutes. Record weights and rounds to beat next time.
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
NOTES:
In warm up, make sure to really work on thoracic extension and loosen up lats and chest so you can properly press overhead!
For the Strict Landmine Press, don’t use your legs to power the press.
You can modify the circuits by reducing the reps so you can keep moving quickly. While you want to challenge yourself with weights, variations and reps, it isn’t beneficial to spend half of the 15 minutes resting.
Modify movements as you go if needed. You can take short breaks to try to keep up with more challenging variations but really shoot for at least 4-5 rounds!
WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back
ACTIVATION
Complete 1 round of the following activation series.
CIRCUIT:
30 seconds Wall Sit
30 seconds Push Up Holds
30 seconds Banana Hold
WORKOUT
Complete 3-5 rounds of each superset. Do the exercises back to back and rest 45-90 seconds. This isn’t meant as a fast cardio workout. It is about choosing heavier weights and harder variations. Rest enough between rounds to go hard each and every time. If you are working out with a partner, you can each alternate who goes to pace each other.
SUPERSET #2:
8-12 reps per side Balance Lunges
10-15 reps Plank with Shoulder Taps
SUPERSET #3:
6-10 reps per side Cossacks Squats
10-15 reps per side Stability Press
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back
NOTES:
Again you are not trying to rush through this but instead add weight and try more challenging variations while getting enough rest in between rounds to keep working at a high intensity.
EXERCISE DESCRIPTIONS:
Wall Sit – To do the Wall Sit, stand with your back to a wall and your feet about hip-width apart. You can change up your exact foot position to hit slightly different aspects of your quads. Then sink down into a squat, pressing your back into the wall behind you as you try to get your quads as close to parallel to the ground as possible. When you sink into the squat, keep your ankles aligned under your knees and drive back into the wall through your entire foot. Do not rock forward onto your toes. Also, do not sink past parallel. Hold there and drive your back into the wall. If you start to feel this in your low back, make sure to brace your abs. Also, do not hunch or lean forward as you hold. Stay up nice and tall. To make this move easier, don’t sink as low in the squat or move your feet out just a bit from the wall. Do not let your ankles get too far out in front of your knees though.
Push Up Holds – Choose one hold or alternate through them during the 30 seconds.
High Push Up Hold – This is a great way to begin improving your lock out and core strength for push ups. Set up at the top of a push up with your feet together and your hands under your shoulders. Your body should be in a nice straight line from your head to your heels (with your legs straight). Tilt your pelvic under and hold in that position. Make sure your legs are engaged and you are driving back through your heels not coming forward onto your toes. Do not tuck your chin as you hold or shrug your shoulders. Keep your head in line with your spine. You can also hold from your hands and knees to make the plank hold easier.
Mid-Push Up Hold – This is a great move to really work your core, chest and triceps. To do this move, set up in a push up position with your feet together and your hands under your shoulders. Press up to the top of the push up with your body in a nice straight line from your head to your heels. Keeping your body in a nice straight line, bend your elbows to about 90 degrees. Do not let your hips sink or your butt go up toward the ceiling as you hold at that mid-point. Do not tuck your chin as you hold or let your elbows flare way out. You want your arms and body to create an arrow shape (->) not a “T.” Hold as close to 90 degrees as you can. You can also do this from your knees to make it easier or even off an incline.
Bottom Push Up Hold – This is the hardest of all three holds because often the hardest part of the push up is keeping everything engaged and pushing up from the bottom. This hold works on that. To do the Bottom Push Up Hold, set up at the top of a push up. With your body in a nice straight line and everything engaged, lower down until your chest is an inch off the ground. Make sure to engage your glutes and quads to keep your body in a nice straight line. Do not tuck your chin or let your hips sag toward the ground. Also do not let your butt go up in the air. Maintain a nice straight line from your head to your heels and hold an inch off the ground. Do not let your elbows flare way out as you hold. You can also do this from your knees or off an incline.
Banana Hold – To do the Banana and improve your mind-body connection so that you can engage your entire core (everything from your shoulders to your knees), start lying on your back with your legs out straight and your arms reaching overhead on the ground. Your legs should be together and your arms should be right by your head. Press your low back into the ground and draw your belly button in toward your spine as you lift your legs and arms up off the ground. Your neck and head should be in a neutral position between your arms and your legs should be together and out straight a few inches off the ground. Hold here, squeezing your legs together as you try to get your shoulder blades up off the ground while keeping your low back against the ground and abs engaged. Beginners may find they need to lift their legs up higher toward the ceiling or bend their knees to keep their low back against the ground and their abs engaged. Beginners can also try an easier variation of the Pelvic Tilt if they feel their low back taking over.
3-Count Eccentric Goblet Squat – Take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width and shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Lower for a 3 count. Do not rush the lower. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing quickly. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down, again lowering for a 3 count. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough.
Fly to Push Ups – Depending on your fitness level, pick a variation of the Fly to Push Up that challenges you yet allows you to maintain perfect form.
To do the Beginner Fly to Push Up, set up in a push up position with one hand on a Valslide and the other hand on the ground. You can do this from your knees to make it easier or from your toes to make it harder. Then slide the hand on the slider out to the side and perform a push up. As you push up, slide the hand on the slider back in toward your hand on the ground. Repeat, completing all reps on one side before switching.
If the single slider Fly to Push Up is too much, this move can be done by just stepping the hand out to the side on the ground or even on an incline. To advance the Fly to Push Up, you will use two sliders. Again this variation can be done from your knees (easier) or toes (harder). Start at the top of a push up and then slide one hand out to the side and perform a push up. Push up and slide the hand back into the starting position. Even though this is a wider push up, don’t let your elbows flare way out by your ears. Slide the other hand out on the slider and perform a push up. Keep alternating sides until all reps are complete.
You can advance the movement further by sliding both hands out to the side as you lower into the push up and then pull them back in as you come back up out of the push up. You will perform the fly as you perform the push up instead of sliding out, doing a push up and sliding back in. With all the different variations, do not let your butt go up in the air or your hips sag toward the ground as you do the push up. Also make sure not to shrug or let your elbows flare up by your ears. You want to create more of an arrow position (->) with your arms and upper body than a “T” as you do the push up.
Balance Lunges – Place your back foot up on a box. Hop your front foot out so you are in a nice wide stance with your back foot up on the box. Then sink down into a lunge, dropping your back knee toward the ground as you bend your front knee to 90 degrees. Really sit back into the lunge. Make sure you aren’t going forward onto your front toe and that your front knee is not going past your toe. You want to sit back to make your glute work. You should also feel a nice stretch in the front of the leg that is back when doing this move. Beginners may want to use a super low box or do the move from the ground as a split squat. More advanced exercisers, or if you don’t have weights, you may want to do it with your back foot in a suspension trainer. You can also add weight to make the move more challenging.
Plank with Shoulder Taps – To do Planks with Shoulder Taps, set up in a high plank position from your hands and toes (advanced) or hands and knees (beginner). Place your hands under your shoulders and closer together while your feet or knees should be wider apart to provide a more stable base. Bring your feet or knees together as the move becomes easier to make it harder on your core to stabilize. By having your hands closer together and more centered under your chest, you will also provide yourself with a more stable base. It is very important that you remain stable with this move or you can stress your shoulder. Then, bracing your abs and engaging your glutes so that your body is in a nice straight line, lift one hand up off the ground, moving it slowly to touch the opposite shoulder. Keep your hips square to the ground and do not rotate as you lift your hand to touch your shoulder. Do not let your butt go up in the air or your hips sag toward the ground. Touch your opposite shoulder then slowly place your hand back down on the ground. You want to move at a very controlled pace. Lift the other hand and tap your other shoulder. Do not rotate as you lift. Try to keep your body still and simply lift the hand to touch the opposite shoulder.
Cossacks Squats – To do the Cossack Squat, stand with your feet nice and wide apart as if you are going to do a Side Lunge (feet will be wider than shoulder-width). Shift your weight to one side, bending that knee and sinking down into a side lunge as you rotate the toe of your straight leg up toward the ceiling. Sink as low to the side as you can, dropping your butt down to the ground while keeping your heel on the ground. You will feel like you are sinking into a deep squat on one side as your other legs stays out straight with the toe up. Then push back up out of the squat and shift to a squat on the other side, sitting down as low as you can while keeping your heels down. Beginners may not be able to sink as low in the squat. Do not try to sink lower by squatting down and letting your heel come up. Sink only as low as you can while keeping your heels down. Advanced exercisers can hold a weight goblet style.
Stability Press – To do the Stability Press, you can use a resistance band or cable. If you are using a band, anchor the band and then hold one handle in both hands. Turn to the side so you are sideways to the anchor point and step away from the anchor point so that there is tension in the band. You want to make sure there is tension or the move won’t be challenging. Stand with your feet no more than shoulder-width apart. The closer your feet are together, the harder the move will be. Choose a stance though that challenges you while allowing you to maintain good form and not lean away. As you become stronger, bring your feet closer together and then even try a heavier band or walk further from the anchor point. Bring your hands into the center of your chest and squeeze your glutes while you brace your abs. Standing up nice and tall with your chest pressed out, slowly push the band straight out from the center of your chest until your arms are straight out. It should be a struggle to press the arms straight out because the band is trying to rotate you back toward the anchor point. Your core should have to work to stabilize and press straight out from your chest. Do not let your arms rotate open and go back toward the anchor. You want to press straight out from the center of your chest without shrugging your shoulders. Maintain a nice tall posture with your shoulder blades drawn down and back and your core engaged. Make sure you also don’t lean away. Then slowly bring your arms back in and repeat. Move slowly to really have to fight the band. If you move too quickly, you won’t get as much out of the move and you’ll probably get sloppy and let yourself rotate toward the anchor point or even shift open and push away. Also, if you allow your stance to rotate open or if you lean away, it will make the movement easier and won’t force that inside side (the side closest to the anchor point) to really work to stabilize. Complete all reps on one side before turning and facing the other way to work the other side. Really consciously engage your glutes before starting to press.
WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back
ACTIVATION
Complete 1 round of the following activation series.
CIRCUIT:
10 reps per side Glute Bridge with Alternating Overhead Reach
15 reps Scapular Push Ups
5 reps per side Sit Thru to Thoracic Bridge
WORKOUT
Complete 3-5 rounds of each superset. Do the exercises back to back and rest 45-90 seconds. This isn’t meant as a fast cardio workout. It is about choosing heavier weights and harder variations. Rest enough between rounds to go hard each and every time. If you are working out with a partner, you can each alternate who goes to pace each other.
SUPERSET #1:
8-12 reps per side Unilaterally-Loaded Slider Reverse Lunge
8-12 reps per side Single-Arm Dumbbell Row
SUPERSET #2:
8-12 reps per side Duck Under Lunge
10-15 reps Back Flyes
SUPERSET #3:
10-15 reps Glute Bridge and Curl
6-10 reps per side Plank Pull Thrus
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back
NOTES:
Again you are not trying to rush through this but instead add weight and try more challenging variations while getting enough rest in between rounds to keep working at a high intensity.
EXERCISE DESCRIPTIONS:
Glute Bridge with Alternating Overhead Reach – To do the Glute Bridge With Alternating Overhead Reach, set up as if you are doing the Basic Glute Bridge. Lie on your back with your knees bent and feet flat on the ground. Your feet should be about hip-width apart and your knees should be in line with your feet and hips. Your feet should be just beyond your fingertips when you stretch your arms down by your sides. For this variation, you can leave your arms down by your sides; however, bending your elbows can help you get a little more leverage for the bridge and reach. Then driving through your heels and upper back bridge up, bracing your abs and squeezing your glutes to extend your hips. As you bridge up, reach one arm up and across your body to try and touch the ground on the opposite side just above your shoulder. Stretch your back and feel your spine twisting and extending to reach, but do not hyperextend your low back to reach overhead. You want to get the mobility out of your mid and upper back not your low back. Hold for a second or two then bring your arm back across and down to the ground as you lower down out of the bridge. Then bridge back up and reach the opposite hand across and overhead. You should feel your glutes working to help you bridge up and may even feel one side slightly take over as you reach overhead. This move will force each side to work slightly independently.
Scapular Push Ups – To do the Scapular Push Up, set up in a high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from head to your heels. Without bending your elbows or dropping your hips, pinch your shoulder blades together and press your chest out. Do not tuck your chin or jut your head forward. Also do not let your core wiggle or your elbows bend to try to increase your range of motion. You are not doing a push up. This is a very small range of motion where you are simply focused on pinching your shoulder blades together. Just pinch your shoulder blades together and then relax or even round your back up out of it (rounding your back at the top is another variation but can be very useful for correcting certain push up problems). Keep your core tight as you pinch your shoulder blades together. As you get stronger and build the mind-body connection you will find your range of motion increases. If you struggle to pinch your shoulder blades together without wiggling your core or bending your elbows, go down to your knees as if doing a push up from your knees. If you still struggle, bring your knees under your hips. Do not get caught up on doing this from your toes. Just focus on pinching the shoulder blades together.
Sit Thru to Thoracic Bridge – To do Sit Thru to Thoracic Bridge, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet and lift up onto your hands and toes. Then lift your right hand and bring your left leg through and place your left foot flat on the ground. Rotate your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can. While your lift your hips, reach your right hand down toward the ground, rotating your chest toward the floor. Feel your glutes working to keep BOTH hips up, while you reach your hand down. We have a tendency when we rotate to drop the hip on the side we are rotating toward. Make sure both hips stay up as high as possible. You should feel a nice rotation and stretch through your spine. You are twisting almost like someone wringing out a towel. Then drop your hips and step your foot back through while placing your hand back down on the ground. Step through and rotate to the other side, bridging your hips up as high as you can as you reach toward the ground.
Unilaterally-Loaded Slider Reverse Lunge – To do the Unilaterally-Loaded Slider Reverse Lunge, place the sandbag over one shoulder and the slider under the ball of one foot. Stand up nice and tall and do not lean away or toward the side holding the sandbag. Then slide the foot on the slider back and sink into a deep lunge, dropping your back knee down as close to the ground as possible. Keep your chest up as you lunge back and make sure to sit back in the heel of your front leg as you lunge back. You want to make sure to load the glute of the front leg. Drive through the standing heel and pull the foot on the slider back forward as you come up to standing. Make sure you keep your chest up nice and tall and do not lean or round forward as you come back up to standing. Squeeze your glute at the top and then repeat, lunging back. Do not lean to either side because of the unilateral load. Complete all reps on one side before switching. You can also use a kettlebell racked on one side or a dumbbell on one side if you don’t have a sandbag. Also, you can put the weight on your standing leg to make it easier or on the moving leg to make it harder.
Single-Arm Dumbbell Row – To do the Single-Arm Dumbbell Row, set up with one knee and hand on a bench or box. If you are going to be rowing on your right side, your left knee and hand will be on the bench. Press your chest out and feel the muscles of your back activate. You want your back to stay nice and flat as you row. Hold the dumbbell in your right hand with your right foot on the ground. Keeping your back flat, row the dumbbell up to your side. Drive your elbow up and back as you row and do not let your shoulder shrug. Feel the right side of your back working to row the dumbbell up. Do not row the weight up to your neck. Bring it in to your side at, or just below, chest height. Do not rotate a lot or swing to lift the weight. Once you’ve rowed the weight up, extend your arm all the way back down. Do not reach past full extension to try to drop the weight closer to the ground. You do not want to relax your back at the bottom of the row. Complete all reps on one side before switching. Slow down the tempo or add more weight to make the move more challenging.
Duck Under Lunge – To do the Duck Under Lunge, hold the sandbag up at your chest with your arms wrapped around it. You will then squat down, sitting your butt back while keeping your chest up. As you come back up out of the squat, you will rotate toward the right, pivoting your left foot. Stand up nice and tall, facing to the right with your back leg in triple extension. Do not let your foot stay put and your knee cave in. Then rotate and sink back down into a squat and then pivot and rotate up toward the left side, pivoting your right foot. Keep your chest up the entire time. Do not let your back round toward the ground. Also do not lean forward to try to get lower to the ground. Sink as low as you can in the squat without your form breaking down then quickly pivot up to each side. As you get comfortable with the move, try to make it as fluid as possible. The move should look like a “U” shape. Beginners may need to make it look more like a “V” until their hips open up more. Beginners may also need to drop the weight or not go as low.
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.
Glute Bridge and Curl – To do the Single-Leg Glute Bridge and Curl using a Valslide, slider or towel, place a slider under each foot and bring your feet in close to your butt. Then bridge up, engaging your abs and squeezing your glutes to extend your hips. Make sure to drive your elbows and upper arms down into the ground so that you don’t push yourself backward. Keeping your hips up and glutes and abs engaged, slide out one leg fully extending it. Then drag your foot back in, pulling the slider back in with your hamstring. As you curl your heel back in, extend the other leg out. Move in a controlled fashion and feel your hamstring work to pull the slider back in. If the Single-Leg move is easy, do the Two-Leg Bridge and Curl.
To do the Two-Leg Bridge and Curl, start in the glute bridge position with a foot on each slider like you did for the Single-Leg Variation. Make sure to engage your glutes and your abs as you drive down through your upper arms and back. Keeping your glutes engaged, slide your feet out away from your butt. Straighten your legs out in front of you as far as you can, keeping your hips up and your abs engaged. Your glutes may touch the ground, but you shouldn’t let your hips sag. They should lower because your legs are extending. Once you straighten your legs out fully, curl your heels back in, bringing your hips back up again into a glute bridge. Really pull your heels back in with your hamstrings by driving your heels into the sliders and dragging them back in. Do not let the hips sag toward the ground as you slide out or come back in. Your hips will lower as you extend and bridge back up as you curl back in. Make sure your abs stay tight to protect your low back with both variations. You want to feel your hamstrings, and even your glutes, working not your low back.
Plank Pull Thrus – To do Sandbag Plank Pulls, set up in a plank position from your hands and toes or hands and knees and place the sandbag on the ground to one side of your body just outside and below your shoulder. Make sure your hands are under your shoulders and then place your feet or knees wider apart to give you more stability. The closer together your feet are, the harder the move will be because you won’t have as wide or stable a base. If you feel your hips rocking side to side, widen your feet out. If the move is too easy, bring your feet closer together. Then reach your hand under your body and across to grab the sandbag. Squeeze your glutes and, without rotating your hips, pull the sandbag through and across to the other side of your body. Make sure your body stays in a nice straight line with your abs engaged as you reach through and pull. Do not let your hips go up in the air or sag toward the ground. You want to pull the sandbag all the way across and outside the other shoulder. If you can’t pull the sandbag all the way across or need to rotate your hips a lot to do so, it may be too heavy. Then reach through with the other hand to pull it back. To fight your body’s desire to rotate, you will need to engage your core and really squeeze your glutes. You do not want to feel this move in your low back. Keep alternating reaches until all reps are complete. Your goal is to keep a nice straight line from your head to your heels the entire time.
WARM UP Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders/Traps
Back/Lats
Hips/Glutes
ACTIVATION
Complete 1 round of the activation circuit below.
CIRCUIT: 10 reps per side Plank with Rotational Reach
10 reps per side Plank with Reach Back and Out
15 reps Camel
WORKOUT
Set a timer for 1 minute intervals. Move from one exercise to the next then rest for 1 minute after all exercises are complete. Complete 5-8 rounds of the circuit.
COOL DOWN Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders/Traps
Back/Lats
Hips/Glutes
NOTES:
Make sure to keep moving the entire minute of work. If a pull works one side at a time, you can switch at 30 seconds or switch every round. For some of the pulls, alternate arms. Only for the lateral pulls should you stay on one side.
Set your pulling station down low. It is ok to have to pull from low for the Lateral Pulls and then you won’t have to change it over for the Seated and Plank pulls.
Plank with Rotational Reach – To do this Plank Variation, set up in the high plank position on your hands and knees (beginner) or toes (advanced). Set your feet wider apart to create a more stable base. Then reach one hand under your armpit and toward the far wall. You aren’t just reaching under your armpit to pat yourself on the back. You want to really reach toward the wall. As you reach, make sure your hips stay down. Then pivot open, rotating into a Side Plank as you reach your hand up toward the ceiling. You will reach the hand that reached under your armpit up toward the ceiling, keeping your hips up as you move into a Side Plank. Then reach the hand back down and under your armpit, rotating your hips back down toward the ground and into the Front Plank position. Repeat. Complete all reps on one side before switching and reaching the other way. Do not let your butt go up in the air or your hips sag toward the ground as you reach.
Plank with Reach Back and Out – To do the Plank with Reach Back and Out, set up in a Front Plank from your hands and toes with your hands under your shoulders and your feet about hip-width to shoulder-width apart. For this move, you will want your feet wider to create a more stable base. Beginners can do this move from their knees. Then from the Plank position, reach one hand back and across toward the opposite ankle, pushing your butt back and up toward the ceiling as you reach. Then reach back forward and out toward the wall in front of you, dropping your hips back into a nice plank position. Do not drop your hips too low and feel your low back engage. Keep your core tight to protect your low back as you come back into that nice plank position. Reach back and across with the same hand until all reps are complete on that side.
Camel – To do the Camel, start kneeling with your knees about hip-width apart and your feet flexed. Sit back on your heels and place your hands on your heels. Then arch your hips up and away, lifting your glutes up off your heels and pressing your chest out. Keep your hands on your heels as you arch away and squeeze your glutes to fully extend your hips. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Do not let your shoulders shrug. Also make sure to squeeze your glutes so you don’t just feel this stretch straining your low back. Hold for 1-2 seconds and relax back down. Repeat, arching back up. You can also make this a static stretch by simply holding the pose for 15-20 seconds. If you want to make the stretch more challenging, point your toes and place your hands on your heels instead of flexing your feet (the two bottom photos). If you are less flexible, do this stretch with a couch, chair or table behind you. Kneel down and place your hands back behind you on the couch or table. If you are at your desk, you can use your desk or chair. Keeping your arms straight behind you, press your chest out and arch away as much as possible away from the piece behind you while leaning your head back.
