lateral mountain climbers

Hands on the floor is harder, hands elevated is easier. Begin in a plank position and pull your abs in. Tap laterally right and left while keeping your core engaged.

alternating banded rows

Standing with a medium resistance band around a pole or hooked into the wall, alternate your row by bending your elbows and driving your shoulder blade into your spine. Knees should be bend and abs engaged. This is a swift exercise but keep it a controlled movement.

all 4's or plank coil in

Either on all 4's (easier) or in a half plank (harder) or full plank (hardest) power up your legs and engage your abs by pulling your belly button in and trying to round or lengthen your lower back. Return to a neutral spine and make sure not to dip your lower back. Abs are engaged the entire time.

bent over tricep kickbacks

Hinge from hips with a flat back and extend your arms by your side back behind. Bent at the elbow and bring your hands forward. 

lateral mountain climbers

Hands on the floor is harder, hands elevated is easier. Begin in a plank position and pull your abs in. Tap laterally right and left while keeping your core engaged.

alternating banded rows

Standing with a medium resistance band around a pole or hooked into the wall, alternate your row by bending your elbows and driving your shoulder blade into your spine. Knees should be bend and abs engaged. This is a swift exercise but keep it a controlled movement.

chest presses

This exercise can be done laying on your back on the floor, a ball or a bench. Keep arms over your chest and as you bend your elbows, pinch your shoulder blades together as you lower your arms towards the ground. Make sure elbows aren't wide at a 90 degree. Click them in so you have smooth movement through your shoulder as you bend and straighten your arms.

row wiht a pause

Hinge at hips and extend arms down. Drive elbows to the sky and pinch the shoulder blades while pausing. Keep abs engaged and knees slightly bent. Use medium-heavy weights for this exercise.

Stand with your knees slightly bend and your abs engaged. Take one arm overhead and straighten your arm all the way before bringing it back down. Repeat this with the other arm. Make sure you can see your weights in your peripheral vision so your arms don't go too far wide. Start with a light weight to make sure it feels good before moving up in weight.