Dumbbell Side Lying Lateral Shoulder Raise

  1. Set a bench to a low angle
  2. Set one leg off the short edge and the other off the front edge or both together in front
  3. Lay on one side of torso and arm, placing non-working arm on thigh
  4. Hold dumbbell with pink and edge of hand against one side of weight
  5. When the arm is in a working position it will be slightly bent, when it crosses down to thigh it will be straighter
  6. Keep wrist stiff to control weight, bringing it in alignment with side of body

 

Have questions? Let’s jump on a call! Click here to schedule.

Dumbbell Lateral Shoulder Raise

  1. Begin with heels together & toes apart, legs in a stagger or under hips
  2. Sightly bend knees and hips
  3. Hold dumbbells at back edge of bar so pinky and side edge of hand are presses against one side of the weight
  4. Start with dumbbells in front of hips with the opposite sided of where hands are together at a peak – the pinkies will be far apart
  5. Raise dumbbells up slightly above shoulder height
  6. Return to “v” position at hips

 

Have questions? Let’s jump on a call! Click here to schedule.

Dumbbell Lateral Lunge

  1. Begin standing with feet under hips, toes facing forward, dumbbell in one hand
  2. Step to the side with the opposite leg to hand with weight, keep toes facing forward, hips and shoulders square
  3. Bend the leg that is moving, keep the stationary leg straight
  4. Tap the floor with the dumbbell, keeping chest tall
  5. Press off the foot of the leg that’s lunged to side to return to center
  6. Repeat/alternate

 

Have questions? Let’s jump on a call! Click here to schedule.

Barbell Romanian Deadlift

  1. Have bar on an elevated surface to make getting into and out of the exercise easy on your back
  2. Place hands on the bar wider than hip distance so the bar can hang in front of you
  3. Step away from rack
  4. Place feet under hips, toes facing forward
  5. Keep chest up, pull shoulders together and down
  6. Hinge at hips – reach tailbone backward allowing your spine to tilt not curve downward shins stay perpendicular to the foor
  7. Keep hinging until bar reaches right below knee caps
  8. Stand up with a bit of snap and squeeze glutes when standing

Have questions? Let’s jump on a call! Click here to schedule.

Barbell Back Squat

  1. Set safety bars low enough to squat to depth and high enough to catch you if you get into trouble
  2. Set bar lower than collar bones so it’s easy to un-rack
  3. Use straight thumbs to measure grip from beginning of knurl (scratchy part of bar) if you are flexible in your arms and upper back – if not place hands on bar wider to where you are comfortable
  4. Walk under bar, feet under hips, wider or staggered
  5. Place bar on back on spine of scapula – it’s a boney ridge on top of each shoulder blade and when you pinch shoulder blades together the ridge will form a nice shelf for the bar
  6. Stand, lifting bar off rack
  7. 1st step backward with one foot far enough back away from rack so you don’t hit, 2nd step backward lines heels up, feet wider than hips, 3rd step back adjusts feet if needed
  8. Keep chest up, take in air and hold breath
  9. Reach hips back as you bend knees to lower pelvis down level with knees
  10. Stand up, locking hips at top – exhale
  11. Take air in again before doing another rep

If you hold your breath while the bar is in motion you’ll create a stable spine. If you inhale and exhale on the descent or ascent of lift the breathing muscles, which stabilize the spine, will be moving and will destabilize the spine. You really don’t want that went lifting heavy things.

Have questions? Let’s jump on a call! Click here to schedule.

Pelvic Press with Band

  1. Begin with band above knees
  2. Lay down supine (face up)
  3. Bend knees, feet hip width apart
  4. Arms out to a “t” or by side
  5. PILATES STYLE
    1. Take two breaths to roll pelvis up; one to tilt pelvis towards navel and another to reach pelvis up towards ceiling and knees
    2. Take three breaths down to roll pelvis down; stretching each vertebra and disc as much as possible
  6. GLUTE ACTIVATION
    1. Press hips to ceiling without articulating spine
    2. Lower hips to floor without articulating spine
  7. PULSES
    1. Once hips are up pulse hips to ceiling

Have questions? Let’s jump on a call! Click here to schedule.