Valslide Planks – 6-10x e
Overhead Lunges – 6-10x e
**If you don’t have valslides, you can use paper plates which work well on a carpeted surface.
Start off in the plank position and making sure that your shoulders are lined up above the wrists. Alternate outward circles with the slides keeping your arms straight, with no bend in the elbow. Focus on keeping your hips steady and back straight. Squeeze your core and glutes while pressing into your toes for stability holding this position. You can start with 6 circles with each arm
Place half your foot on the slides, and using a dumbell or preferred weight, hold it up in a locked out position with your arm in line with your ear. Lunge back on the same side that you are holding up the weight. Focus on bending your knee down as you slide back and really pulling up into the standing position. Remember to keep your chest and gaze up in order to keep the weight from pulling you forward. Think about squeezing your glutes on the way up while also bracing your core muscles for support.