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Key points: - eyes and forehead remain down towards the ground - lower half of your body does not move - try not to lift your chest off of the floor, let the movement come from just your shoulders

Key points: - chin stays away from your chest, eyes are glued to the ceiling - keep elbows pulled open and down towards the ground, hands lightly resting behind your head - heels tucked in close to your glutes

Key points: - think about putting your forearms on the ball, not just your elbow - wide base with your feet - small movements in and out; slow and controlled - keep your chest away from the ball, pushing your shoulders up to the ceiling - if straight leg is too hard to start, drop your knees down to the ground

Key points: - weighted object in hands should be directly over your chest, straight arms, and does not move - lower back is pressed firmly into the ground and does not lose contact - knees are bent in a 90 degree angle - keeping the 90 degree angle, slowly lower one heel to the ground and then back to the top - if you cannot keep contact with the ground as you are lowering your leg, shorten you...

Key points: - shoulders and elbow are vertically aligned - body should be in a straight line from shoulders, hips, knees, and ankles - keep top shoulder stacked on top; not letting it round forwards towards the ground

Key points: - wide base with your feet - shoulders stacked directly over wrists - slowly bring one hand to your opposite shoulder and back down to the floor - alternate arms - anti-rotation; focus on keeping hips parallel to the floor

Key points: - any weighted object can be used - anti-rotation: the only thing moving is your arms; you are keeping your chest upright and forwards, not moving with the arms and weight - lower body should be in a split squat position; both knees remain bent the entire movement - keep arms straight/slightly bent - start the weight at the bottom on the side of your back leg, raise your arms diagon...

Key points: - start in a low plank position - focus on keeping your hips parallel to the floor as you reach one arm forward; anti-rotation - shoulders and hips at the same height

Key points: - Shoulders stacked directly over your elbows - Spine is in a neutral position, so keep your head up with your eyes looking at your fingers - Think about actively pulling your shoulder blades down to your hips - Every muscle is engaged and tight - Shoulders and hips at the same height

Key points: - Wide base with your feet - Shoulders stacked directly over your wrists - We are focusing on ANTI-rotational core strength, so you need to focus on actively engaging your muscles to keep your hips from rotating as you pull the plate - The pulls do not need to cover a large distance. Start with a smaller distance to focus on keeping everything in line and tight

3 different variations can be done; pick whatever variation you would like. Key points: - Keep lower back pressing down in to the ground the entire time, there should be no space between your lower back and the floor. If you cannot extend out all the way while keeping contact with the floor, shorten your range of motion Variation 1: actively drive your opposite hand into your opposite knee, and...

Key points: - Keep hips stacked vertically over knees - Knees hover 1-2'' off of the ground - Keep shoulders stacked vertically over wrists - Make sure shoulders and hips are at the same level; imagine keeping a glass of water on your back

Key points: - Make sure you are sitting in a quarter squat, keeping your hips pushing back - Band handle and hands stay in a straight line with your sternum/belly button as you are pressing out and back in - Slow and controlled - To increase difficulty, move further away from band attachment or increase band resistance

FRC Glute Raise

Good Morning Variations

Reverse Grip Banded Swimmers

Single Arm Arnold Press

Front Plank Row Variations

Glute Bridge with Adduction Squeeze

Resisted Lateral Squat

Lateral Squat

Elevated Glute Bridge- Marching

Elevated Glute Bridge- Single Leg

Elevated Glute Bridge

Wall Sit

Resisted IY's

Banded Biceps Curl

Diagonal Band Pull Aparts

Supine Banded Chest Press