- 8-10 DEFICIT DEADLIFTS feet on risers 1 to 4 inches [2.5-10 centimeters} off floor; glute squeeze at top
- 20-30 sec HOLD on ball w/band above knees, push knees out; then 20 SIDE TO SIDE on ball w/band above knees; then 20 FORWARD AND BACK on ball w/band above knees; then 20-30 sec HOLD on ball w/band above knees, push knees out
- 8 SIDE LUNGES w/dumbbells, lean forward; repeat other side
- Plates or low riser
- Band and stability ball
- Set of dumbbells
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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