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  • Plate Situp

    Start by lying on your back on a mat with your legs bent and feet flat on the ground.
    Hold a weight plate over your head with both hands, making sure to keep your arms straight.
    Engage your core and use your abdominal muscles to sit up, keeping the weight plate towards the ceiling.

  • Weighted Forearm Plank

    Get into a kneeling position with both forearms pressed into the ground.
    Place a weight plate on your back (or have a partner do it for you).
    Hold the plank for the allotted amount of time.

  • Weighted Hand Plank

    Start in a kneeling position with your hands planted on the ground.
    Place a weight plate on your back or have a friend do it for you.
    Pick your knees up off the ground. Hold in this position with a flat back.

  • Plate Hollow Hold

    Lay flat on the ground with your arms extended over head holding a weight plate.
    Pick your upper back and your legs off the ground. Your body should be in a banana shape.
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