30 Strict Push-ups
15 Back Extensions
25 Push-ups feet elevated 1 foot from floor.
12 Back Extensions
20 Push-ups feet raised 2 feet from floor
9 Back Extensions
15 Push-ups feet raised 3 feet from floor
6 Back Extensions
10 Push-ups feet raised 4 feet from floor
Notes:
1. Strict push-ups allow for no sag in the body.
2. Don’t swing the Glute-ham raise. Move slowly and deliberately.