By adding in accessory exercises to your workout routine, you strengthen other parts of your body by using different movements with varied form. This will improve functional movements in everything you do with less pain and reduced injury risk.  

Accessory work is also beneficial for correcting muscle imbalances and perfecting form. Try incorporating this workout into your routine!  

FRONT TO SIDE RAISES - 3 SETS OF 12 REPS

  • Stand holding a dumbbell in either hand by your side 
  • Slightly bend your knees and lift the dumbbells laterally until they're shoulder height 
  • Then bring them back to starting position before raising them directly in front of you for one rep

DUMBBELL REVERSE FLY'S - 3 SETS OF 20 REPS

  • Stand with feet shoulder-width apart, holding dumbbells at your sides 
  • Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor 
  • Allow the weights to hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend 
  • Raise both arms out to your side, on an exhale and keep a soft bend in your elbows 
  • Squeeze the shoulder blades together as you pull them toward the spine
  • Lower the weight back to the start position as you inhale for one rep 

STANDING ARNOLD PRESS - 3 SETS OF 12 REPS

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand 
  • Position the dumbbells at your shoulders, with your palms facing your body and your elbows bent
  • Push the dumbbells up, rotate your palms outward, and fully extend your arms
  • As you lower the dumbbells back to the starting position, rotate your palms inward for one rep

C-CRUNCHES - 3 SETS OF 20 REPS

  • Lay flat on the floor with your feet flat on the ground and your arms placed behind your neck
  • At the same time, lift your shoulder blades and your feet off the ground together creating the C exhaling at the top
  • Release the C structure slowly to the start position with your back flat to the ground and back up, repeat until set is complete 

SIDE PLANK WITH ROTATIONS - 3 SETS OF 15 REPS

  • Start in a side plank position with your right forearm on the ground 
  • Make sure your shoulder is directly over your elbow, stack your feet, and lift your hips up off the ground 
  • Reach your left arm straight up to the ceiling and get long through your body from head to toe 
  • As you exhale, reach your left arm underneath your torso, to engage your obliques  
  • Then, inhale and unwind your body to reach your left arm back up to the sky
  • Keep your core tight and your glutes engaged to help you maintain stability as you rotate in this side plank exercise 

REVERSE CRUNCHES - 3 SETS OF 15 REPS

  • Lie on your back with your hands by your sides and lift your knees until your thighs and calves form a 90-degree angle and your calves are parallel to the floor 
  • Lift your hips and bring your knees, as far as you can, toward the chest
  • Hold and then slowly return to the starting position for one rep