This is a hinge movement!! Start the swing with a hinge at the hips, keeping the back neutral and knees bent. Swing the kettlebell through the knees, squeezing the glutes push the bell forward in a thrusting motion.
* Hinge at the hips, keeping back flat
* Keep kettlebell swinging through the legs but not lower than the knees
* Thrust the hips to propel the bell forward
This is a hinge movement!! Start the swing with a hinge at the hips, keeping the back neutral and knees bent. Swing the kettlebell through the knees, squeezing the glutes push the bell forward in a thrusting motion.
Lying on your back, bend the knees and pull both feet in as close to the glutes as possible. Squeeze the glutes simultaneously to begin the lift of the hips. Lift as high as you can, pause for 3 seconds at the top and then return to the floor and start again.
Lying on your back, bend the knees and pull both feet in as close to the glutes as possible. Squeeze the glutes simultaneously to begin the lift of the hips. Lift as high as you can, pause for 3 seconds at the top and then return to the floor and start again.
Place the bar behind the head on the trapezius muscles. Step to the side and lean on to that leg, keeping the other leg straight. Push off the loaded leg back to the starting position.
* Keep toes pointed forward
* Track knees behind toes
* Keep the unloaded leg straight
Place the bar behind the head on the trapezius muscles. Step to the side and lean on to that leg, keeping the other leg straight. Push off the loaded leg back to the starting position.
Complete 7 repetitions from the bottom of the lift half way up, then complete 7 repetitions from the top of the movement halfway down. Finally, complete 7 repetitions with the full bicep curl range (from bottom to top).
* 7 reps in each range
* Keep elbows tucked into the sides
* Do not swing or bounce
Complete 7 repetitions from the bottom of the lift half way up, then complete 7 repetitions from the top of the movement halfway down. Finally, complete 7 repetitions with the full bicep curl range (from bottom to top).
Start with a barbell and your choice of weight. Hinge at the hips, keeping your back in a neutral position. Use an overhand grip on the bar and begin to pull it to the bottom portion of your chest and then lower the weight back down towards the floor.
* Keep spine neutral and parallel to the floor
* Do not bounce
* Squeeze the shoulders together in the back on each rep
Start with a barbell with your choice of weight. Hinge at the hips, keeping your back in a neutral position. use an overhand grip on the bar and begin to pull it to the bottom portion of your chest and then lower the weight back down towards the floor.
Start by choosing your resistance. Your yellow and green bands are the lightest resistance, then work your way up to red, blue and black.
Keep yourself in a half squatted position and your toes pointed forward. Begin the move by laterally stepping to the side, letting the other foot follow behind.
* Do not cross feet or bring the feet together
* Stay in a half squatted position with chest up
* Keep toes pointed forward
Start by choosing your resistance. Your yellow and green bands are the lightest resistance, then work your way up to red, blue and black. Keep yourself in a half squatted position and your toes pointed forward. Begin the move by laterally stepping to the side, letting the other foot follow behind.
Begin with dumbbells at your side. Step backward into a 90-degree lunge at the knee, and then stand to the starting the position.
* Chest up and shoulders back
* 90-degree angle at the knees
* Track knees behind the toes
Begin with dumbbells at your side. Step backward into a 90-degree lunge at the knee, and then stand to the starting the position. * Chest up and shoulders back * 90-degree angle at the knees
Begin on all fours on your mat. Keeping a flat back and tight core lift one arm and the opposite leg up and reach in opposing directions, hold for three seconds and switch limbs.
* Keep hands directly under the shoulder joint.
* Lift opposing limbs at the same time.
* You can modify this exercise to make it easier by dropping to your hands and knees, keeping the one knee on the mat the whole time.
Begin on all fours on your mat. Keeping a flat back and tight core lift one arm and the opposite leg up and reach in opposing directions, hold for three seconds and switch limbs. * Keep hands directly under the shoulder joint. * Lift opposing limbs at the same time.
Set your cable handle just above the shoulder height. Grab the handle and step forward with the opposite leg. Bring the chest up and tuck the tailbone. Begin to push the handle forward to complete the press.
* Do not rotate the torso
* Keep the chest up and core tight
Set your cable handle just above the shoulder height. Grab the handle and step forward with the opposite leg. Bring the chest up and tuck the tailbone. Begin to push the handle forward to complete the press.
Begin this exercise with an incline bench. Be sure that the angle of the bench is between a 30 and 45-degree angle, any higher than a 45 and your chest press will turn into a shoulder press. Press the tailbone firmly into the bench and squeeze the shoulder blades together. Start to fly your arms out and down toward the floor keeping your elbows slightly bent.
* Slight bend in the elbows
* Do not bend and extend the arms
* Keep the dumbbells over the chest and not the face
Begin this exercise with an incline bench. Be sure that the angle of the bench is between a 30-45 degree angle, any higher than a 45 and your chest press will turn into a shoulder press. Press the tailbone firmly into the bench and squeeze the shoulder blades together.
