Janine P – Home Workout

1A. Romanian Deadlift
Practice with stick if needed.
Slowly tip forward for a count of 4 seconds.
Hold for 2 at the bottom.
Hold for 2 at the top, squeezing glutes hard.

1B. 1/2 Kneeling Press
Can substitute a push up.
Going down to eye level is fine.

2A. Goblet Squat
Can use a box.
Slowly drop down for a count of 3 seconds.
Pause at the bottom for 1 second.
Stand up quick and squeeze the glutes.

2B. 1 Arm Dumbbell Row
Hold your body - torso - still.
Allow your shoulder to roll forward at the bottom before retracting it back towards your spine.

3A. Lunge Row
1 Lunge + 1 Row = 1 Rep
From a standing position, step 1 foot back, tip forward and row, before stepping your rear foot forward.

3B. Blackbirds
Do them slowly, keeping your arms long and squeezing your shoulder blades together as you do them.