- use the plate to help you get up from the floor in getup sit-up (if you have difficulty, do the sit-up, stand, and sit back down)
- go as far out as you can with the rollouts
- hold the bumper plate with both hands to do both the curl and tri
- hold the bumper plate with both hands bring up to shoulder lev el, turn it as far to the right then to the left as you can = one rep.