EXERCISE GUIDE

FITTER, STRONGER, FASTER CHALLENGEEXERCISE GUIDEPUSH-UPSStarting on the ground in a quadruped position, place your hands on the floor slightly wider than your shoulders. Extend your legs back into a straight arm plank position. Check that your spine is neutral and your core is engaged. From here, bend your elbows and lower your body down toward the floor; pause and push yourself back up to the straight arm position. As you fatigue, be especially mindful of your form and avoid allowing your hips to sag or your forehead to drop. If you are not yet able to do full push-ups, you can modify by doing a push-up at an incline (this will reduce the load on the upper body) or you can do push-ups from your knees. To add additional challenge to the push-up, add an element of instability ? push-ups on one leg or push-ups utilizing a BOSU ball or stability ball. This exercise targets the chest, triceps and anterior delts as well as the core.LANDMINE SQUAT TO PRESSFrom a standing position, with feet slightly wider than shoulder width, hold the end of the barbell close to the chest. Squat down, then as you return to standing, push the barbell upward with both hands. Keep your body and core tight the entire time. The main difference between a landmine squat and a regular squat is that in a landmine squat the center of gravity moves toward the bar so that in the standing phase of this exercise, the body is leaning forward toward the bar. This exercise targets the thighs, glutes and anterior delts. STRAIGHT LEG DEAD LIFTGrab a barbell with an overhand grip and hands placed just outside the thighs. Arms should be straight and relaxed. Initiate the movement by hinging at the hips until the back is almost parallel to the ground; pause and then rise back up into a standing position. Keep the spine neutral and core braced through out this exercise. There should be minimal movement at the knee. Make sure to keep the work in the hips and do not lift out of this exercise by arching or rounding through the spine. To get the feel of this exercise, it can be helpful to practice without using any weight. Substitute dumbbells for a barbell if you prefer. This exercise targets the hamstrings, glutes and lower back muscles.