CONDITIONING #13

Notes

Feet slightly wider than hip with apart. Look down and hinge hips backwards whilst keeping back flat. Pick up the bar at shoulder with. Brace your quads and core to lift the bar. Keep bar close to your legs and arms straight. Think about pushing the floor away as you pull the bar up to standing. Be careful to keep back flat and not round through the spine.

Notes

Set up on a bench. Hold bar above you in line with your eyes, hands at shoulder width, making sure knuckles are facing the ceiling. Lower the bar downward fast but with control until it is in line with your nipples and touching the chest, elbows should remain wide. Breathe and press the bar upwards. Make sure to brace your core and keep feet grounded.

Notes

Lie on a mat making sure your lower back stays on the mat at all times. Lift your legs upwards making sure they remain straight to a 90 degree angle. Slowly lower your legs with control making sure to squeeze through your core throughout the movement.