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  • Plate Curl To Overhead Press To Tricep Extension

    Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
    Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
    Rotate the palms to face forward and press the plate overhead, locking out the arms.
    Lower the plate back behind the head to the starting position of a tricep extension.
    Push the plate back up overhead, then lower it back to the starting position and repeat for desired reps.

  • Plate Front Raise

    Stand with feet shoulder-width apart and the plate in front of the torso, palms facing the thighs.
    Keeping the elbows slightly bent, lift the plate up to the front of the body.
    Raise the plate up until the arms are fully extended, maintaining control of the plate.
    Lower the plate back to the starting position and repeat for desired reps.

  • Plate Halo

    Stand with feet shoulder-width apart and the plate held in front of your face with both hands, palms facing each other.
    Rotate the plate around the head, keeping the arms extended and moving the plate in a circular motion.
    Complete one full circle, then reverse the direction to complete another circle.

  • Band Low Lateral Raise

    Anchor a band to a low point and stand with the band crossing your body.
    While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.
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