If you want to spice things up while adding more muscle groups to the mix, this core kickback is one way to go. The idea is to hold a plank position while doing your kickbacks which, you'll notice, is very challenging. Not only do you have to keep the hips down and square while holding your body up with one hand, you have to do it while extending a weight behind you again and again. Not an easy task (and not for beginners, of course).
Do it right: Get into a plank position, on the hands and toes, feet wide. Hold a light weight in one hand and pull the elbow up next to the ribcage. Make sure your hips are square to the floor and your body is supported. Holding this position, straighten the arm, sending the weight back and squeezing the triceps. Lower and repeat for 1-3 sets of 8-16 reps on each side.
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