LOST Workout 15

Suck it up buttercup
Leg Raise
Lie your back onto the ground with your legs extended and arms resting at your sides palms down.
Slightly tilt your hips upward to position your lower back flush with the floor.
Prevent your lower back from lifting off the floor by breathing into your stomach and flexing your abdominal muscles.
Keep your ankles bent to 90 degrees and your legs extended with a slight bend in your knees as you raise your legs to vertical with the floor. Lower your legs to the starting position.
Hip Thrust
Lie flat on your back with your feet firmly on the ground and hip-width apart.
Place your arms to your side with your palms on the ground. Slightly tilt your hips upward while placing tension in the abdomen to keep the back flush with the floor.
Begin extending your hips by flexing your glutes until your hips are fully extended or there is a straight alignment from your knees to your shoulders.
Control the movement as you descend your hips back to the ground.
Barbell Decline
Lie your back onto a decline bench while squeezing your shoulder blades together and place your heels firmly on the ground underneath your knees.
The bench should be in contact with your head, shoulders, and butt at all times.
Grab ahold of the barbell just outside shoulder-width apart before unracking the barbell so that your arms are extended over your shoulders. Keeping your core braced, descend the barbell to your chest by flexing your elbows keeping them at a 45° angle from your torso.
Gently touch the bottom of your chest with the barbell before exhaling the barbell back to the starting position.
Dumbbell Incline Bench Press
Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
The bench should be at 45° - 60° and in contact with your head, shoulders, and butt at all times..
Position the dumbbells so that they are just outside shoulder-width apart.
Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, extend your elbows while keeping them at a 45° angle from your torso.
Once your arms are fully extended over the shoulders, exhale to return the dumbbells back to the starting position.
Incline EZ Bar Curl
Adjust the angle and position yourself face down on an incline bench such that the middle of our chest is in line or just above the top of the padding.
Grasp the EZ-bar in both hands with your palms facing up. The bench should be between you and the weight.
Slowly allow the weight to descend into the starting position such that your arms are directly beneath your shoulders.
Contract your biceps to raise the weight while keeping your elbows under the shoulder.
Tense your biceps and hold this position for a moment at the top of the movement.
Maintain good posture by keeping your elbows locked in place beneath your shoulders and the balls of your feet firmly planted on the ground for support. You should feel this exercise in your biceps.
Chest Press
Sit upright in a hammerstrength chest press machine while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
The back pad should be contact with your head, shoulders, and butt at all times.
Grab ahold of the handles with an overhand grip just outside shoulder-width apart.
Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, push through your palms to extend your elbows while keeping them at a 45° angle from your torso.
Once your arms are fully extended, return to the starting position.
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