Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15lbs plates on each side
Intermediate: 20-35 plates on each side
Advanced: 40-60+ plates on each side
*Modification: you can use a seated row machine or do bent over dumbbell rows
Up Next in WEEK 18 DAY 1: FULL BODY
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BICEP CURL (4x12)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner...
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THRUSTERS (4x10)
Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+... -
WEIGHTED BIRD DOG (3x10)
Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
