Hinge, Row, Curl and Press- 8-10x
Side Plank with Rear Fly- 8-10 x each side
equipment- 1 set of mid weight dumbbells
Hinge, Row, Curl and Press- Stand tall with a set of dumbbells in your hands, your arms by your side. Hinge at your hips, pressing your hips back. Keeping your back flat, perform one row, driving your elbows back and bringing the dumbbells towards your rib cage. Lower the dumbbells with control. Then squeeze your glutes and stand up tall. Keeping your body engaged and stable (as if in a standing plank position), curl and press the dumbbells directly overhead. Lower with control. That completes the combo for one rep. Continue like this for a total of 8 to 10 total.
Side Plank with Rear Fly- Set up in a side plank position with your right forearm on the floor. In the full expression of this position, your top leg will be slightly staggered with your left foot in front of your right. If you would like to modify this plank, bend your bottom knee. Just be sure to keep your hips and knees stacked. Holding the dumbbell in your left hand, perform 8-10 rear flys. Tap the dumbbell out in front of you, and keep your elbow slightly bent as pull back and reach for the ceiling with your left hand. Repeat on the other side.