NoBS FORM: Bird Dog
NoBS FORM: Back
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18s
Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to the extended foot. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight. Hold for a few seconds, then return to your hands and knees. Keep your abs engaged throughout the entire exercise and work to minimize any extra motion in your hips during the weight shift. Switch to the other side.
Up Next in NoBS FORM: Back
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NoBS FORM: Kettle Bell Swing
Stand tall, still gripping the ‘bell. Keep your arms long and loose while squeezing your shoulder blades together and engaging your core. Soften your knees, shift your body weight into your heels, and lower your butt back and down toward the wall behind you. Driving through your heels, explode th...
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NoBS FORM: Cobra
Place your hands palms down on the ground beneath your shoulders. Lift your chest up off the ground by straightening your arms. Gaze upwards and keep your abdominals engaged.
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NoBS FORM: Snatches
Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip. Sit your hips back and lower into a squat, letting the dumbbell hang down to touch the floor directly beneath your chest. Your back should be straight and you should keep your chest and head up.
Return to standing ...
