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Wall sit right into front bridge https://www.youtube.com/watch?v=X__6yKQkHsY…

Grasp the dummbell on the end, but don’t let your fingers slip into the numbers for extra grip. https://www.youtube.com/watch?v=wECnDtk9T3A…

…up, shrugging your shoulders and fully extending the body. Drop underneath the bar catching it in the rack position (elbows high) in a quarter squat or anything above parallel. https://www.youtube.com/watch?v=hQgmclgJp-k…

On your hands and knees, keep your knee bent at 90 degrees and kick heel to ceiling. https://www.youtube.com/watch?v=6NyM0q1Cu-o…

…overhead and behind you as far as you can reach. 3) This is a stretch, it shouldn’t hurt. If it does take your arms wider until it doesn’t hurt. https://www.youtube.com/watch?v=j32NGzthtN4…

…elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Return Bend knees slightly and lower barbell to mid-thigh position. https://www.youtube.com/watch?v=uZjzWYij5FY…

…Leap up as high as possible from the squat position with your arms overhead (you may also clap your hands above your head at the peak of your jump). https://www.youtube.com/watch?v=vMtbKwqdPTI…

…in a hanging pull up position. 2) Pike ankles up until they touch the bar, or as close as you can get them. 3) Every touch = 1 rep. https://www.youtube.com/watch?v=PHitPbzG7lI…

…another walking lunge. Keep your knee and hips aligned and your knee and ankle aligned. Remember to keep your abdominal muscles tightened. Move forward with each lunge you perform. https://www.youtube.com/watch?v=rEnpZG9N8yA…

…your abs tight 4) TIme denotes how long to stay in postition. So a 30/30 side bridge means 30 sec on one side then 30 sec on the other. https://www.youtube.com/watch?v=3VNNzQumr88…