Exercises
Push Motion
- Bench Press
- Push Up
- Dumbbell Bench Press
Pull Motion
- Lat Pulldown
- Rows (dumbbell, cable & t-bar)
- Dumbbell pullover
- Pull-ups or Chin-ups
Overhead Press
- Shoulder Press (barbell or dumbbell)
- Single-arm resistance band shoulder press
- Dumbbell Arnold Press
Flexion of Spine
- Crunches
- Knee to chest
- Planks
Extension of Spine
- Deadlifts
- Good Mornings
- Back hyperextension
- Cable Pull through
- Kettlebell swings
- Barbell hip thrust
Extension of Hips
- Squats
- Bulgarian split squats
- Pistol squats
Nutrition
Protein Options
Fiber Options