Let's get started
1. Leg raise
Target muscles: abs | 3 sets x 12 reps
Your back should press against the bench, no arch back. Focus on the core and control the speed of your legs raising up or going down.
2. Bulgarian split squat
Target muscles: quads and glutes | 3 sets x 12 reps of each side.
Put one foot on the DST. The back foot height should be at knee level and keep the back straight. Squat down and the front knee should form 90 degree.
3. Shoulder press with bands
Target muscles: shoulders | 3 sets x 12 reps.
Keep the back straight. The wrist should be locked when pushing up the bands
4. Bicycle crunch
Target muscles: side abs | 3 sets x 12 reps of each side.
Your back should fully lay on the bench, no arch back. Focus on the core when going up.
