Another "At home training session" for Monday 4/13/2020

Bridges are an exercise that effectively targets your glute muscles. Make this exercise harder by lifting one leg straight up in the air while bridging with the opposite leg.

1. Lie on your back with your knees bent and feet on the floor.
2. Rest your arms by your sides.
3. Push down through your heels, lifting your hips off the ground.
4. Slowly lower back down.

Waiter Bows: 5x20

1. Hold something around 20 lbs. on your chest with crossed arms over it to keep it in place. A duffle bag with sand or sugar, your mid size dog. A new kid or something like that. 2, Arch your back by sticking your ass out for a "Selkow Approval" and your chest up. 3. Lock your knee into a 10 degree flex and don't let it extend or flex. 4. Push your hips back like we've been doing all along and bow over like a good "servant" would upon entering or leaving your royal situation. 5. Heavy into the heals, but make sure you stay balanced on your entire foot.  

Conditioning:

Lets get out for a nice easy 'og. 'Ogging is a slow fat man run. about 10-12 min miles. Go out the door for 12 minutes and then turn around and get home in the same time or a wee bit faster.