Link these to your midsection. Stay tight and controlled. Become a master of your own movement.
3 reps each exercise, 3 reps each side for unilateral work. Weights are whatever you want, but don't be a Sally, choose strong. Rest as needed, this is not a timed workout.
Bent Press R/L
Overhead Squat
L-Pullups
KB Dragon Press R/L
Foot Drop Spinal Rock
X 3-5 rounds
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