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Exercise and Form
Romanian deadlift
Agonist: Hamstrings, Glute Max, Quadriceps
Synergist: Glute medius, Multifidus
Keep head and neck in neutral looking forward
Straight back
1 cup
Sugar
Heels flat on floor
brace your core
1½ cups
Butter
Keep arms straight
slow and controlled movement
3 cups
Blueberries
3 cups
Flour
Do not let bottom raise
Do not arch back
Do not perform movement quickly or uncontrolled
Do not lock your knees
Romanian Deadlift
Romanian Deadlift
Romanian Deadlift AV
Romanian deadlift FV
Romanian deadlift SV
Russian Twist
Agonist: Internal and External Obliques, Rotatores
Synergist: Quadratus Lumborum​
3 cups
Blueberries
3 cups
Flour
Brace your core
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Keep ankles in line with knees
Keep back straight
Keep knees in line with hips
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not let knee rotate opposite way
1 cup
Sugar
Keep hips facing forward
Do not arch back downwards
1½ cups
Butter
Russian Twist
Russian Twist
Russian twist AV
Russian twist heels up AV
