Lift Tuesdays

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

Holding dumbells a barbell or any weighted item you can perform the reverse lunge. Also can perform the movement body weight. Standing upright you take 1 leg back to a femur length distance. Going up onto your toes then dropping your knee down to the floor and bringing your leg back to standing for 1 rep completed.

Toes to bar -hanging from a pull up bar, bring your feet to touch the bar in between your hands. Your arm should stay locked out and both feet should make contact with the bar simultaneously.

Single leg romanian deadlift is a straight leg deadlift on one leg. Usually using a dumbell keeping a slight bend in the knee and pushing the hips back and hinging around that one leg you have on the floor and extending your other back behind your body. Extending your hips back through and bringing your leg back to standing for 1 rep completed.

Complete a chest to floor burpee facing the barbell. Jump up out of the burpee and then with two feet jump over the barbell or step if you can't jump.

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.

Kip swing is similar to the toe to bar movement but you only drive into your shoulders and don't bring your legs past waist height.

Hanging on the rig (bar) directly under the bar in a straight line. Drop your full body with no tension in your upper body and just hanging there. Then tense from your lats and upper back keeping your arms fully in the locked out position the release the tension for 1 rep completed.

Using a barbell set up to it in your deadlift stance. Go down to the bar with your normal clean grip pick the bar up keeping your back straight and right over the bar pull the bar to your torso. Then release the bar back to the floor or take the bar back down to the floor for 1 rep completed. Always start a new rep with the bar settled on the floor.

Standing up straight with both dumbells on your shoulders keep your legs locked out and press the dumbells above your head keeping your arms close to your head to full lockout for 1 rep completed.

The v-up starts laying on your back on the ground then proceeding to come up onto your bum bringing your legs up trying to keep them as straight as possible and touching your feet with your hands creating a v with your body.

Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.