Today's goal is to challenge yourself by going as heavy as you can with what you have. For the holds, try your best to hold the entire time! For the reverse planks especially, really think about staying engaged throughout your entire body while pushing your hips high up towards the sky.
- Wall Sit: adjust weight, then perform without weight, then reduce duration to 15-30-45-60 seconds respectively.
- SDHP: adjust load.
- Plank: reduce duration to 15-30-45-60 seconds respectively.
- Tri Ext: adjust load.
- SDHP: perform with a barbell or backpack using two hands, if using DBs or KBs, perform Single-arm with one DB or KB, 8 reps on the right, 8 on the left (16 total) each set.
- Tricep Extensions: one DB/KB or a jar/can.
🤰 Mama Bird
Sub reverse plank for Hands-and-Knees Plank Hold with Arm Point
✅ Wall space
✅ A Weight option for Sumo Deadlift High-Pull. This should feel heavy - not impossoble, but definitley heavy.
✅ Weight option for Tricep Extensions. This should feel heavy - not impossoble, but definitley heavy.