Reverse Push-Up:
In this video we are using a smith-machine, but a standard squat rack will work as well. You will place your hands on the barbell further than shoulder width apart and your feet stretched out in front of you.
Pull your chest toward the barbell as high as you can and squeeze the traps good before slowly releasing. Perform this exercise to failure.
NOTE: For more advanced lifters, a stability-ball can be placed under the feet to make the exercise less stable and to put more stress on the back.
Bosu Kneeling Cross Lat Pulldown:
Begin this exercise kneeling on the Bosu ball. We're kneeling to activate the core (so keep the abs tight while performing this exercise), and we're on the Bosu ball to work the stability muscles.
Set the cables overhead at about 4-5 feet apart. Grab the handles with opposite arms so that they cross and your palms will be facing away from you in the starting position.
Keep your chest up and as you pull down, rotate your arms so that your palms are facing inward and get a tight squeeze in the lats before releasing.
Walking Lunge with Medicine Ball Twist:
Begin this exercise in a standing position holding a medicine ball out in front of you. Lunge forward and twist your torso over your front leg. For example, if you step forward with the left foot, you will twist your body to the left side.
Make sure to keep your chest up and core tight the entire time. This will help you keep good posture and ensure that you get the most abdomen activation from the twist.
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Sumo Squat:
Begin with your feet wider than shoulder-width apart, toes can point out. Hands should be about 6 inches apart on the barbell. Keep your back straight and your chest up as you perform the squats.
NOTE: In this video we are using a barbell for the exercise but you can also use a dumbbell or kettlebell by holding one with two hands and performing the squat.
