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Exercise and Form
Plank
Core exercise
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3 cups
Blueberries
3 cups
Flour
Brace your core
Straight line from shoulders, hips and ankles
Keep back straight
1½ cups
Butter
Squeeze your shoulder blades together
3 cups
Blueberries
3 cups
Flour
Do not arch your back
1 cup
Sugar
Do not stick your bottom too high in the air
Keep your ankles at a right angle
Plank
Plank
Plank leg Lift SV
Plank leg lifts AV
Plank decline SV
Bird dog FV
Press ups
Also known as: Push Ups
Agonist: Pectoralis Major, Triceps, Anterior Deltoid
Synergist: Serratus Anterior
3 cups
Blueberries
3 cups
Flour
Brace your core
1 cup
Sugar
Elbows at right angle
Straight back
1½ cups
Butter
Slow and controlled movement
Feet sholder width apart
3 cups
Blueberries
3 cups
Flour
Do not arch back
1 cup
Sugar
Do not let the knees become varus
1½ cups
Butter
Do not allow your bottom to dip
3 cups
Blueberries
3 cups
Flour
Shoulder blades are level
Elbows and shoulders inline
2 tbsp.
Salt
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not let shoulders raise
2 tbsp.
Salt
Do not flare elbows outwards
Press-Up
Press-Up
Power press ups SV
Press up AV
Press up block knees FV
Press up clap SV
Pullover
Agonist: Latissimus Dorsi, Pectoralis Major, Triceps, Latissimus Dorsi
Synergist: Posterior Deltoid, Subscapularis, Teres Major and Minor
Knees shoulder width apart
3 cups
Flour
Heels flat on floor
Keep your heels planted and push through your heels
Slow and controlled movement
Back flat
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not allow the shoulders to lift off the bench
Do not push chest upwards
Do not let heel raise
1½ cups
Butter
Pullover
Pullover
Pullover SV
Pullover AV
Pullover AV
Pull-Up&Pull-Down
Agonist: Latissimus Dorsi
Synergist: Posterior Deltoid, Bicep Brachii
Perform in a slow and controlled manner
3 cups
Flour
Back straight and core braced
1 cup
Sugar
Head and shoulders neutral
Keep shoulders and elbows level
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not lean backwards
1 cup
Sugar
Do not swing or perform movement in an uncontrolled manner
Do not arch back
1½ cups
Butter
Pull-Up&Pull down
Pull-Up&Pull down
Pull up FV
Chin up FV
