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

 

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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 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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Barbell Deadlift and Rack Pull

Watch entire video for reasons you’d do a rack pull from cage or a deadlift from floor!

Rack Pull (conventional)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, hip distance apart, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on outside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Rack Pull (sumo)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, wide enough to place hands between legs, directly under shoulders, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on inside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Deadlift (conventional)

  1. Walk up to bar with feet slightly wider than hips
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

Deadlift (sumo)

  1. Walk up to bar with feet wider than shoulders, using rings (smooth part in between knurl) as a guide. I’m 5’2 and usually put my shins behind them
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

 

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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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