03 Apr Chest Pec Fly – Dumbbell, Eccentric
HOW: Set up the bench at ~45º incline. Lay on the bench with your feet flat on the ground and head, neck and back supported on the bench. Start with your arms straight pointing to the ceiling and with a slight bend in your...
04 Aug Posterior Lunge – Pelvic Floor Contraction, Dumbbell
HOW: Begin in a standing position, holding dumbbells to your side. Breathe in through the belly and relax the pelvic floor in to start relaxing the pelvic floor. Breathe out through the belly, contracting the pelvic floor as you let your leg trail behind...
14 Feb Side Plank – Shoulder Abduction, Dumbbell
HOW: Begin this exercise in a side plank position with your elbow comfortably under your shoulder and your feet stacked. Press through the side of your foot and the elbow to get into a side plank position. From here, with the top arm, move...
10 Feb Single Leg Bent Over Row – Dumbbell
HOW: Begin in a standing position standing on one leg and hold the dumbbell in the hand opposite of the leg you are standing on. From this position, hinge forward at the hips reaching down with the weight, at the bottom of the hip...
06 Sep Standing Front Raise – Pec Bias, Dumbbell
HOW: Begin in a standing position holding onto two dumbbells. From here, rotate your palms so that they are facing up. Nextlift the dumbbells up until arms reach shoulder height and then lower down in a controlled motion. FEEL: You should feel the muscles...
28 Jul Sit Up – Weighted
HOW: Begin laying on your back with your feet bent and holding a dumbbell with both hands at your chest. From this position, use your abdominal muscles to lift your shoulders and mid back off of the ground. FEEL: You will feel your abdominal muscles...
28 Jul Single Arm Hollow Hold Flutter Kick – Dumbbell
HOW: Begin laying on your back with a dumbbell in one hand. Press the dumbbell overhead by straightening your elbow and then lift your shoulders and head as well as your feet up off the floor with your legs straight while performing a flutter kick...
28 Jul Seated Good Morning – Dumbbell
HOW: Begin in a seated position at the edge of the chair with a dumbbell in each hand. Spread your feet so that the dumbbells stay in between your legs. From here, hinge at the hips bringing the dumbbells down towards the ground. Push through...
28 Jul Powell Raise – Dumbbell
HOW: Begin in a sidelying position on an inclined bench. WIth the free arm, grab onto a dumbbell with your palm facing down. Lift the arm up towards the ceiling pulling with your shoulder blade. Return to the starting position. FEEL: You will feel the...
28 Jul Overhead Press- Half Kneeling, Dumbbell
HOW: Begin in a half kneeling position with one knee on the ground and one foot planted in front. With the knee that is planted on the ground, grab a dumbbell with that same arm and press the dumbbell overhead staying strong through the shoulder...
