VIDEO LIBRARY 

MUCH more engaging than it looks! Really burns the core - widen feet if you're having trouble keeping the hips down and stable

Feel the core + back + shoulders working in this one

Don't drop the weight between the different movements and focus on form - my form here isn't the best - use a shorter box or bench if possible for better ROM through the hips. Take your time!

Hard for stability - take your time, alternative: the other regular cable plank row

Get full range with the cable here and make sure using biceps and not yanking with the chest/shoulders

One of my all time FAVORITES - I'm going fast in this video because my friend filming needed to leave lol but take your time - it will get your heart rate up and the elevated front leg REALLY gets the booty burning

These are a challenge for me so my form is bad but focus on not letting the lower back arch when lowering your legs down and keep the core tight - try to lift your legs in a line toward the ceiling not directly overhead

Start out with a lighter med ball to get your footing/stability

FAVE - will be a challenge but you got this :D

pull the shoulders back before the movement to ensure you're engaging your back/lats/tris instead of yanking with the shoulder. Tuck the scapula in :)

My form is terrible but lower down and crunch straight up toward the ceiling not toward your face

Really engage the core on these

think about slowly kicking the leg back on the hinge and then explosive to row it in - the row should engage your abs and back while the hinge should engage the glutes. Don't use your arms!! Abs + Back + Butt - slow then explosive

Form is key for this one! If performed properly it will be the BEST booty work! And keep the heart rate elevated for fat burning

Take your time here and focus on core and stability - will get your heart pumping!

Use the back and core not the shoulders or arms to really bring the energy in.

Use a challenging weight on these and keep the chest tall, squeezing between the shoulder blades on the row and the glutes at the top of the squat.

Can be done with a racked bar or on Smith machine. Start a bit closer than hip width apart. Lower down for a count of 2 and pause at the bottom for a count of 2. Really think about sitting the hips back and having all of your weight in your heels.

For stability, can use hands on the bench or extend them out to your sides for an added challenge

Think about sitting the hips back when you go into the lunge instead of bending the knee forward. You should be engaging your glutes and core. This is a multidirectional movement so going from a lateral lunge into a linear drive will be challenging - keep the core tight to stabilize.

Control on the lunge back then explode off the back leg up into the knee drive making it a quick motion to finish off the movement.

1 push up per 2 rotations. Be sure when you rotate to keep both hips in line as the weight goes above your body. Stay stable through the core and take your time. Don't go too heavy or shoulders could get compromised.

Keep the chest up, making sure not to lean back as you lift. Keep core tight and engaged

Think of it as picking the weight back UP with your core, not leaning it down.

Ground down through the heels and use momentum to push the weights up overhead, this is not a squat motion, just using the legs for momentum to drive the weights up. Should be working biceps and shoulders. Lower back down to starting position.

Push up into a glute bridge, drive through the heels and pushing the hips up - squeeze the core and booty, making sure to be engaging your glutes and not your lower back. Press the dumb bells up away from your chest and lower back down.

Go down into a full squat, pressing into the ground with your heels on the way back up, continue to drive the weights overhead without leaning backwards and using your arms/shoulders too much.