Hello there!

It’s Thursday and form check time for side lunges.

If you’re doing them without any added weight, how are you setting it up? 

When you’re loading them what happens to your form? 

My one on one clients FILM and send me form check videos so I can check and coach on the execution, so you must do that for yourself if you have no trainer around. 

If you don't HAVE muscle muscle definition in your upper back, you need to try this workout!

The famous butterfly for shoulders is the warmup here, I use a top from a glute ham raise bench, but you can simply use a regular bench or do a short range motion on the floor.

The first exercise in the training is a short range shoulder raise for upper back for isometric peak holds superset with pulsing reps in a flying position. Follow along with my reps and sets so you keep the tempo.

The second move is a banded overhead rhomb adduction that require shoulder mobility, make sure you use a band that lets you move without being too strong.

The third move is a unilateral barbell rhomb rear shoulder raise that will strengthen your upper mind back well, you all need that.

The fourth move is a detour to butterfly reps with a limited range with a drop set, and then more repping out for a finisher of more mid back reps of dumbbell raises.

The famous butterfly for shoulders is the warmup here, I use a top from a glute ham raise bench, but you can simply use a regular bench or do a short range motion on the floor.

The first exercise in the training is a short range shoulder raise for upper back for isometric peak holds superset with pulsing reps in a flying position. Follow along with my reps and sets so you keep the tempo.

The second move is a banded overhead rhomb adduction that require shoulder mobility, make sure you use a band that lets you move without being too strong.

The third move is a unilateral barbell rhomb rear shoulder raise that will strengthen your upper mind back well, you all need that.

The fourth move is a detour to butterfly reps with a limited range with a drop set, and then more repping out for a finisher of more mid back reps of dumbbell raises.

In tis workout I use a hamstring roller to train my hamstrings. If you don't have one you can use a foam roller instead.

The position I'm holding myself up with requires a lof of upper body strength, if you need to lay down on your back, do that.

The challenge is to keep the hip extended, not flexed. You'll see that I keep it flexed because I don't have the strength to keep it up. To build my strength I focus on the eccentric part of the reps where you're naturally stronger.

After the table top leg curls I do lying down leg curls with one leg at a time.

The next move is poor man glute ham raises without an attachment for my ankles, this truly requires body control, coordination and balance!

In the end I stretch the hamstrings in a seated position, holding a flexed hip to avoid affecting my previously torn hamstrings, taking out the stretch lower down from my tears on the sit bones.

Helllo Happy Wednesday superstars!

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