10 Jan Seated Single Leg Heel Raise – Weight
HOW:  Sit in a chair with your foot comfortably on the ground, be sure to perform this exercise barefoot. To begin the exercise, push through the balls of your foot to raise your heel off the ground. You can use a weight placed on...
04 Dec Farmer Carry – Dumbbell
HOW: Grab onto a dumbbell or weight with each hand. In a standing position, stay tall as you raise your heels off of the ground and you are supporting your body on the balls of your feet. From here, walk forwards on your toes staying...
04 Dec Creeper Carry – Dumbbell
HOW: Stand up with a weight in both hands. Keep your shoulder blades pulled slightly back, head erect towards the ceiling, and knees bent for the entirety of this movement. Take slow, controlled, and quiet steps one at a time. Your heels should never...
16 Oct Loaded March
HOW: Grab two dumbbells or other weights in each hand. Keeping your core braced, lift your leg and opposite arm up in a "marching" position. Squeeze your glutes and quadriceps and stand tall on one leg with your core braced. You should feel very...
20 Aug Staggered Stance Deadlift – Dumbbell
HOW: Get set-up holding a dumbbell in each hand and position your feet in a staggered position, the front leg is the one doing the work. Begin the exercise by hinging at your hips, letting your trunk lean forward as you push your butt...
20 Aug Split Stance Lunge – Dumbbell
HOW: Get set-up holding a dumbbell in each hand followed by assuming a split stance position. The leg in front will be the side performing most of the work. Once set-up in a split stance position, lower yourself down towards the ground allowing both...
20 Aug Deadlift – Dumbbell
HOW: Get set-up holding a dumbbell in each hand. Start standing with your feet about hip-width apart. Begin the exercise by hinging at your hips, letting your trunk lean forward as you push your butt back. Maintain a flat back and straight neck as...
04 Jul Shrug – 30 Deg Abduction
HOW: Grab onto a bar with your arms slightly spread apart. Then shrug your shoulder blades up and back simultaneously. You can an option to slightly hinge at the hips to allow for a better angle of pulling the shoulder blades back. FEEL: You...
02 Jul Triceps Extension – Dumbbell
HOW: Grab a dumbbell of the appropriate weight an assume a supported leaned over position on a bench. The key is that your chest is completely parallel to the bench. Bring your elbow to your side and while maintaining that position, slowly lift the...
03 Jun Anterior Lunge – Walking, Dumbbell
HOW: Start by grabbing two dumbbells of the same weight. Take a step forward with your left leg and descend into a lung position. Push yourself back up and forward using your front left leg. Then repeat on the right side. FEEL: You should...
