QWOD for Thursday, November 18th
- Opposite arm/opposite leg with bent knee leg lifts - 15 per leg (squeeze your glute as you raise your bent rear leg)
- 20 super-slow bent over back flys (no need for weight, just use isometrics to squeeze the shoulderblades together)
- 50 air squats, with jumps every 5 reps (squeeze those glutes on the way up)
- 20 triceps dips with good form
- 5 SLOW single leg squats per side
- 20 good mornings (with straight legs, bend over until your back is parallel to the ground, but be sire to look up the whole time and not arch your back - very important!)
- Opposite arm/opposite leg, with right arm straight out and left leg out tot he left. Hold for 20 seconds, then switcharm/leg. Repeat 3 times.