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  • Plate Reverse Lunge Twist

    Step back with your right foot into a lunge position, both knees bent at 90 degrees.
    Twist your torso to the right, keeping the plate close to your chest.
    Push through your front foot to return to the starting position and repeat on the other side.

  • Plate Pinch Grip Side Bend

    Stand straight with the plate held at your side
    Keep your hips and shoulders facing forward, bend to one side slowly
    Return to the upright position.
    Switch hands and repeat

  • Plate Russian Twist

    Start by sitting on the floor with your knees bent and feet flat on the ground
    Engage your core muscles by pulling your belly button toward your spine.
    Slowly twist your upper body to the right, keeping your feet flat on the ground and your back straight.
    Hold for a second and then twist to the left, holding for another second.

  • Plate Standing Twist

    Stand with a plate extended away from your body. Elbows mostly extended.
    Rotate at the upper spine while keeping your lumbar spine in a neutral position.
    Do not let the plate go behind your body.
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