Lateral Weighted Step-ups
Pick an option that is super challenging. We want there to be plenty of resistance.
Options: adjust height of surface --> perform unweighted.
Load Too Easy? Perform 16-14-12-10 rep scheme on each side.
Equipment: box, chair, stool, barbell, dumbbells, kettlebells, backpack.
Single-arm Supported Rows
Pick an option that is super challenging. We want there to be plenty of resistance while still maintaining proper position.
💪 perform with a lighter weight and for 16-14-12-10-8 rep scheme.
Equipment: single weight like dumbbell, kettlebell, or backpack.
Pick an option where you can at least hold 20-30 seconds without dropping.
Options: knees straight --> one knee bent and other straight, alternating --> Tuck Hold --> Tuck Hold with one knee up and the other supporting you on the ground, alternating.
🤰 perform Elevated Plank Hold.
🔥 perform on the floor.
Equipment: two chairs to place your body between.
✅ Object for Lateral Weighted Step-ups.
✅ Something to step on.
✅ Object for Single-arm Supported Rows.
✅ Chairs for L-sit hold (optional).