Built by Kara Personal Training

💥 SKULL CRUSHERS 💥

One of the best tricep builders when done right 👇

• Keep elbows slightly tucked
• Control the negative
• Think bend at the elbows, not the shoulders

Stronger triceps = stronger presses 🔥

Save this for your next upper day.

GOOD MORNINGS: the underrated glute + ham builder 🍑🔥

If you’re sleeping on these… it’s time to wake up 😴➡️💪
Good mornings are elite for building your posterior chain and levelling up your squats & deadlifts.

Why you should be doing them:

✔️ Glutes + hamstrings
✔️ Stronger hinge pattern
✔️ Better squat/deadlift carryover
✔️ Builds a bulletproof lower back

Form cues to save your spine:

👉 Soft knees
👉 Hips back, not down
👉 Chest tall, core braced
👉 Neutral spine always

Add them to your lower days or strength blocks and thank me later 😉

Face pulls = shoulder health + better posture 💪

One of the most underrated upper-body exercises.

Why you should be doing them 👇

• Strengthens rear delts
• Activates upper back & rotator cuff
• Helps balance out all your pressing
• Great for shoulder stability & injury prevention

Coaching cues:

✔ Pull towards face, not chest
✔ Elbows high, hands separate at the end
✔ Control the movement — no ego weight

Add these to your upper days or as a finisher 👏

Barbell hip thrusts = glute growth royalty 🍑👑

If you want stronger, fuller glutes — this lift needs to be in your program.

Why I love them:

• Max glute activation
• Builds strength + power
• Direct carryover to squats & deadlifts

Form cues:

✔ Chin tucked, ribs down
✔ Drive through heels
✔ Full lockout, squeeze glutes (no over-arching)

Progressive overload + intention = results 💪

Train smart, not just heavy.