27 Jan Single Arm Bench Press – Isometric Hold
HOW: Hold a dumbbell in one hand as you lay flat on your back on the ground or bench. Press the dumbbell straight up from your shoulder with your elbow locked out. Hold the dumbbell in that position for as long as prescribed. FEEL: You should...
27 Jan Plank Push Up – Band Around Head, Rotation Bias
HOW: Start by placing a band in each hand and place it behind your head. Get set up into the tall plank position with your hands under your shoulders, hips off the ground, and toes pushing into ground. You should feel some tension from the...
27 Jan Plank Push Up – Band Around Head, Isometric
HOW: Start by placing a band in each hand and place it behind your head. Get set up into the tall plank position with your hands under your shoulders, hips off the ground, and toes pushing into ground. You should feel some tension from the...
27 Jan Mid Thigh Isometric Hold – Deadlift
HOW: Start by setting up a barbell underneath the J hooks or spotter arms within the squat rack. The arms should be placed at your mid thigh height. Find your “power stance” with your feet roughly shoulder width apart. Grip the bar slightly wider than...
27 Jan Dead Hang – Supinated
HOW: Start by standing under a pull up bar. Reach up and grab onto the bar with both hands. Make sure both palms are facing you like an underhand grip to obtain the supinated grip. Hold this for as long as prescribed. FEEL: You should feel...
27 Jan Dead Hang – Single Arm, Band
HOW: Start by standing under a pull up bar. Loop a strong band above the arm that you don’t want to focus on. Reach up and grab onto the bar with one hand, and hold onto the band with the opposite. Focus on holding your...
27 Jan Dead Hang – Unilateral
HOW: Start by standing under a pull up bar. Reach up and grab onto the bar with both hands. Let one hand go and focus on holding onto the bar for as long as prescribed with one hand. FEEL: You should feel your hand, arm, and...
24 Jan Supine Chin Tuck – Lift, Isometric
HOW: Lie on the ground facing up. Perform a chin tuck by moving your chin towards the floor flattening the curve of your neck. From here, lift your head and neck up off of the ground while maintaining the chin tuck. Hold this position for...
24 Jan Standing Thigh Ball Squeeze – Large Ball
HOW: Place a ball of your choice that has some give to it in between your thighs just above your knees. Slightly bend your knees and hinge forward at the waist, and tighten your core as you try to push into the ball with your...
23 Dec Pushup Plus – Bear
HOW: Set up in a bear position by placing your hands on the ground underneath from your shoulders, knees bent underneath your hips. Push your toes into the ground slightly lifting your knees off of the ground. From here, push into the ground rounding your...
