Rebecca Codd – Home Based Program

1A. Rack Deadlift
Pause at the bottom of the movement, making sure to reset the shoulder blades between each lift.

1B. Hand Release Push Ups
Can do from an elevation ie. putting hands on a bench.
Or, can be done from knees.

2A. Bulgarian Split Squat
Can put a cushion below your rear leg to go down a pause at the bottom before lifting up.

2B. Y-W-T-A
Hold for 15 seconds in each position
Make sure to keep your hands high and your shoulder blades pinned together.

3A. Plank
Make sure to tuck the pelvis under your body - posterior pelvic tilt - to find a neutral spine position.

3B. Band Pull Apart
Use a light band, tuck your pelvis again - keeping your ribs packed down - then squeeze your shoulder blades together.

1A. Box Squat
Hold either a light barbell, a kettlebell or a dumbbell.
Pause on the box, then stand up fast and squeeze your glutes.

1B. Bent Over Dumbbell Row
Pull the weight up and back towards your hip, remember to move those shoulder blades forward and back with each rep.

2A. Romanian Deadlift
Do this very slowly, with light weight, focus on the tension and feeling a light stretch down your hamstrings.
Make sure the bar stays in contact with your legs the whole time.
Practice with a dowel on your back to get your technique.

2B. Incline DB Press
Pull your shoulders back and lift your chest up. Have your palms facing towards each other.

3A. Anti-rotation Palov Press
Standing side on, tucking your pelvis under your body, punch the band forward and pause before bringing it back to your chest.

3B. Blackbirds
Keep your chin down and shoulders back. Try to feel your shoulder blades gliding along your rib cage.