Gravity Boots

Primary Muscle Being Worked:     CORE, LATS, BACK

BENEFITS:

• Spinal decompression (a form of traction, spine can properly align)
• Back pain relief (gravity takes pressure off spine)
• Headache relief 
• Great way to work the abs

100% MINDSET

Very important:

The first thing you need to do is change your mindset. If you tell yourself I cant, or you make excuses, you will NOT be able to reach your goals. Once you have the right mindset, then its 80% nutrition and 20% exercises. Stop with the excuses!!!

Back Lever

Primary Muscle Being Worked:       LATISSIMUS DORSI, DELTOID, CORE
Secondary Muscle Being Worked:   TRAPEZIUS, CHEST, BICEP, ERECTOR SPINAE (lower back), RHOMBOID

• Hang from bar or ring with palms facing away from body
• Lean back and bring knees in towards chest
• Straighten legs so that body is hanging upside down
• Slowly lower feet until body forms alignment parallel to floor
• Hold horizontal position

TRX Hamstring Runners

Primary Muscle Being Worked:     HAMSTRING
Secondary muscle Being worked:   HIP, GLUTE, ERECTOR SPINAE (lower back),CORE

• Set the TRX strap to about mid-calf length
• Lie on back and place heels in strap
• Arms to your side
• Engage your abdomen and raise hip up
• Bring right knee towards the body, keeping left leg extended (Breathe OUT)
• Return right leg (Breathe IN) and quickly alternate with left leg towards the body

Stiff leg deadlift

Primary muscle being worked:           HAMSTRING
Secondary muscle being worked:       FINGOR FLEXOR (grip strength), ERECTOR SPINAE (lower back), GLUTE

• Stand hip width apart, feet flat on ground
• Bend-over and grab barbell with overhand grip (palms face you)
• Keep bar close to body (bar further away from body = more strain on back)
• Slightly bend knee and keep legs in this position
• Stand up straight, shoulders back, chest out
• Slowly bend at hips and lower barbell until you feel stretch in hamstring (Breathe IN)
• Slowly raise up to starting position (Breathe OUT)

Leg Pull Ins

Primary Muscle Being Worked:     ABDOMEN

• Sit on a bench with legs straight elevated above the floor
• Hands are placed below legs on bench
• Lean torso back
• Bring your knees toward your chest. At same time bring your torso forward
• Pause for 1-2 secs (Breathe OUT)
• Return to starting position (Breathe IN)

Crazy Abs exercise

Primary Muscle Being Worked:    ABDOMEN

Sometimes you have to get creative. This a more advanced way to workout your abs.

• Make sure you have a nice firm grip around bag with your legs
• Slowly crunch up as high as can tolerate (Breathe OUT)
• Hold for 1-2 secs
• Slowly return to starting position (Breathe IN)