21 May Upright Row – Barbell
HOW: Start by standing holding a barbell in front of you. You should have a narrow grip on the bar with your palms facing you. Use your shoulder and trap muscles to pull the bar up keeping it as close to your body as...
21 May Standing Overhead Tricep Extension – Dumbbell
HOW: Grab one end of a dumbbell with both hands. Cup the end of it with both hands and press it up above your head. Keeping your elbows in and pointed up, lower the dumbbell behind your head and then press it back up. ...
21 May Sotts Press
HOW: Begin by bending your knees and squatting all of the way down keeping your feet flat (imagine a baseball catcher’s position). Have a barbell resting on your shoulders with a wide grip. While holding that squat position, press the bar up and back...
21 May Skull Crusher – EZ Bar
HOW: Start by lying on your back on a bench. Grip an EZ Bar with a narrow grip and press it up over your chest. Squeeze your elbows in (pretend like you are trying to hold a ball with your elbows) and bend at...
21 May Skull Crusher – Dumbbell
HOW: Start by lying on your back on a bench with a dumbbell in each hand. Bring the dumbbells up at chest level. Hold them with your palms facing each other. Squeeze your elbows in (pretend like you are trying to hold a ball...
21 May Side Lying External Rotation – Dumbbell
HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Hold a dumbbell with your palm facing your...
21 May Side Lying External Rotation – AROM
HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Your palm should be facing flat against your...
21 May Shrug – Dumbbell
HOW: Have a dumbbell in each hand while in a standing position. Keeping your elbows straight, bring your shoulders straight up and back and perform a shrugging motion. Then lower your shoulders down in a slow and controlled motion. FEEL: You should feel your...
21 May Seated Overhead Tricep Extension – Dumbbell
HOW: Start by sitting on an elevated surface. Bring a dumbbell up with both hands and hold one end of it with both hands. The dumbbell should be above your head and slightly behind you. Keeping your elbows in towards your head, bend at...
21 May Bird Dog – Row, Kettlebell
HOW: Begin with one knee bent on a bench. The other leg should be up and straight out from your hip. The arm on the side of the leg on the bench should be holding a kettlebell. The other arm on the side where...
