Dead lift-row combo | Abs

Start by holding dumbbells or bar at your side.
Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
To rise back up, tighten abs and contract glutes and press with your heel
Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
Return to the starting position and repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
Place barbell on shoulders below the neck
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Step to the side with one foot 2-3 feet .
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Lie on your side on a ball and hold a dumbell with your outside hand.
Face your palm down towards the ball and slowly raise your elbow up at a 45 degree angle keeping your elbow bent
Return to the starting position following the same motion and repeat for 12 repetitions.
Repeat with the other arm.
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Lay with your back on the floor with knees bent at 90 degree angle, arms to the side palms down
Place fitness ball between feet
Tighten abs, contract glutes
Extend knees, straightening legs up toward the ceiling
Hold, feeling contraction at the top of your thighs
Return to starting position.
Use controlled motion – don’t swing legs.
Repeat 15 times
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot.
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Start on all fours with your back flat
Tighten abs, activate glutes
Slowly raise the right arm (thumb up) and the left leg, toes pointed away from the body
Keep arm and leg straight and raise until even with back
Slowly return arm and leg to the floor
Repeat with opposite arm and leg
Focus on slow, controlled movement – don’t cheat yourself by using momentum
One set is 10 reps per side – hold for 1 second per rep;
Do not arch back.
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Stand with feet shoulder width apart and hips in neutral position
Grasp dumbbells
Position one dumbbell at ear level with overhand grip (palm facing forward) and elbows forming 90° bent
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step forward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Grasp the dumbbells by positioning hands slightly wider than shoulder width grip
Bend the knees slightly, shins vertical, hips back and back straight
Raise right foot off the ground
Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knee, unlike when squatting
To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
Keeping back completely straight at all times, keep dumbbells as close as possible to legs
The movement should not be fast but steady and under control, and arms should remain straight
Exhale as you lift bar, keeping your chest up, shoulders retracted,
Inhale as you lower the bar to the floor.
Repeat 12 times
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Stand on a box, platform or step ( between 10 and 18 inches high) with your left side
Lift right foot off the box and move it back , balancing on one leg
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Lower body by flexing at the hips and left knee, as though sitting on chair
Move right foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Starting Position: Lie supine on stability ball.
Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor , hold and return to starting position.
Repeat 12-15 times with each leg
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