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 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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Lateral Lunge

  1. Begin standing with feet under hips, toes facing forward
  2. Step to the side with one leg, keep toes facing forward, hips and shoulders squared with them
  3. Bend the leg that is moving, keep the stationary leg straight
  4. Tap the floor with the hand that’s on the same side of the stationary leg or put hands on hips
  5. Press off the foot of the leg that’s lunged to side to return to center
  6. Repeat/alternate

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Forward Lunge into Single Leg Deadlift

  1. Begin standing with feet under hips
  2. Step forward into a lunge, kissing rear near to floor
  3. As you stand, propel yourself forward and tip torso over into a single leg deadlift while raising the rear leg to a horizontal line with torso
  4. Stand, bringing torso upright over hips and rear leg stands on floor

Refer to pbcfit.com/single-leg-deadlift for more details on single leg deadlift

 

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