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  • Plate Alternating Deadstop Row

    Stand with your feet shoulder width apart. Hold each plate to the side of you.
    Bend forward at the hips bringing the plates to the floor while you slightly bend your knees, keeping your back straight.
    One at a time, lift the plate up. Return the plate to the floor and do the other side.

  • Plate Pinch Grip Row

    Make sure to keep your elbow close to your body and your core engaged throughout the movement.
    Bend forward at your hips while maintaining a flat back.
    Pull the plate toward your upper abdomen.
    Lower the weight in a controlled manner and repeat.

  • Plate Pinch Grip Deadlift

    Stand facing the plate with your feet shoulder-width apart and the plate positioned between your feet.
    Bend down and grasp the plate from the top edges with both hands, making sure your thumbs and fingers are evenly spaced.
    Keep your back straight, chest up and core engaged, and stand up with the plate, keeping it close to your body.
    Lower the plate back down to the ground, keeping control and maintaining good posture.

  • Plate Glute Bridge to Pullover

    Lay flat on the ground with a plate on your chest.
    Push your hips up toward the ceiling and maintain that extended position.
    Extend your elbows mostly, break at the shoulder joint while maintaining hip extension and the slight bend in your elbows.
    Let the plate tap the floor (or get close) and then pull the plate back into the starting position.
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