- Start in a hand plank position and walk your elbows further out until your ears are between your biceps.
- Hold in this position for the allotted amount of time.
- Make sure you keep a flat back for the whole set.
- Place your feet on the rower seat and get in to a plank position.
- Pull your hips straight up toward the ceiling.
- Lower your hips until you're back in a plank position.
- Put a hip thrust pad on the smith machine bar at neck height. Put both arms over the bar and pull your feet off the ground.
- Pull your knees to your chest and flex your abs.
- Lay flat on the ground. With your feet on the bar.
- Lift your hips off the ground.
