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

 

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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

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Barbell Push Press and Overhead Press

  1. Set barbell on rack so that collar bones are below bar level – never go high where you have to stretch on toes to un-rack a bar
  2. Place hands on bar so that when looking in mirror you see your index finger is outside outer edge of shoulder when looking at your reflection. If you don’t have a mirror, symmetrically place hands on bar, step forward and drag hands outward so index is outside shoulders
  3. Step up (if you haven’t already) to bar, feet under hips and bend knees to drop below bar pressing shoulders into bar
  4. Stand up lifting the bar with you
  5. Step away from rack
  6. PUSH PRESS
    1. Bend knees slightly to jump bar overhead
    2. Let hips rock back as chest comes forward, poke head through window of arms
    3. Lean chest backwards so head gets out of way of bar path, let hips counterbalance forward
  7. OVERHEAD PRESS (create a see-saw rhythm with shoulders and hips)
    1. Keep knees straight and press bar overhead, chest goes forward, head pokes through window of arms, hips swing backward
    2. See-saw hips forward and chest and shoulders backward to let bar come down to touch chest

BONUS:

If you hold your breath while the bar is in motion you’ll create a stable spine. If you inhale and exhale on the ascent or descent 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.

Believe it or not, the rest in this exercise is when arms are locked overhead. Take a big inhale, hold breath, bring bar down and up and exhale. Inhale/hold before your next rep!

 

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Barbell Good Morning

  1. Set barbell on rack so that collar bones are below bar level – never go high where you have to stretch on toes to un-rack a bar
  2. 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
  3. Walk under bar, feet under hips, wider or staggered
  4. 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
  5. Stand, lifting bar off rack
  6. Step backward far enough so when you do the exercise you don’t crash against the equipment
  7. Hinge at hips, reaching tailbone backward
  8. Keep chest up (don’t round down towards floor)
  9. Keep shins perpendicular to floor
  10. Return to standing by squeezing glutes and pressing hips forward

 

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Bird Dog

  1. Begin on all fours, knees under hips, hands under shoulders
  2. Press chest away from floor like it’s stinky – keep shoulder blades broad
  3. Extend an opposite set of limbs away from core, lifting the limbs level with spine
  4. Keep shoulders and hips square to floor
  5. S T R E T C H & squeeze all your muscles through leg, torso and arm for 5 seconds
  6. Swing, without destabilizing torso, knee under hip and elbow under shoulder and go right back out for 5 seconds

Usually – 3 sets of 5 on each side (right leg/left arm) (left leg/right arm)

 

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