Core Power
Building functional strength and power from your core is today's primary objective. Keep good posture and core stability throughout each of these three exercises. You don't need to move quickly, just keep moving as long as you can maintain good form.
| Photo | Exercise | Sets | Reps | Comments | Notes |
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Straight Leg Deadlift
| 3 | 15 | Get yourself warmed up and stretched out and start on straight leg deadlifts using free weights or stretch bands. Practice a few reps to get the form down, and then do a set of 15 with moderate resistance. Move on to the next exercise without a break. |
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Thruster Press
| 3 | 15 | Perform 15 thruster presses at a moderate pace. Try to keep the resistance moving uniformly from the squat to overhead position. You can use dumbbells or a stretch band for this exercise. Move on to the next exercise without a break. |
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Renegade Row
| 3 | 30 | You don't need weights for this exercise, but if you have dumbbells you can use them. Start from push-up position and lift one arm up to your chest, hold for 2-4 seconds, replace the arm on the floor, perform a push-up, and then repeat by lifting the other arm. If push-ups are too difficult then skip that part and just hold the one-arm position. Perform 15 reps per side, for a total of 30. Take a 60-90 second break and start at the beginning. Repeat for 3 total sets of each exercise. |
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