Exercises

Mini band Good mornings-  Position bar on back of shoulders and grab bar on sides.  Bend hips to lower torso forward until parallel to the floor. Then raise torso while pushing hips forward unitl hips are extended.

Around the world (ab wheel)- Start in a push up position. walk on your hands for distance or time.  stop and bring your knees to your chest for reps.  Continue walking on hands until you reach your next  stopping point and do pushups. These are done well in a circuit for short intervals.

Incline push up- Start with feet raise and hands shoulder width apart. Lower down as far as posible and push back up. These are also done with a weight vest on.

Leg raise with chain-While laying flat on the ground place chains on ankles. Put hands either under lower back (if you have back problems) or behind head. Raise feet very slowly while keeping legs straight. Slowly lower down but do not let feet touch floor unitl you have completed reps.

Front squat with sandbag (zercher grip)-Starting with feet shoulder width apart,grab sandbag,gripping bag on sides. and bottom. While keeping your back straight,head up,squat to just past parallel. Push hips forward while standing back up. Front squats shift the load to the front of the body forcing you into a more upright position compared to traditional back squats.

Clapping push ups with weight vest- Lie on floor in push up position. lower body to floor and immidiately push body up as fast as possible. As the hands leave the ground, clap and place hands back in original position, catching the body before it falls.

Sandbag Good mornings (zercher grip)- Similar to a barbell GM and a mini band GM., these are tough. Now you have to worry about gripping the sandbag as well. This makes the lift more challenging.

Dumbbell floor press (with mini bands) - To perform these, lay down on the ground,legs straight. bring the dumbbells down until your elbows hit the floor. Pause for a second then explode back up.