20 May Bicep Curl – Pronated, Dumbbell
HOW: Start by standing straight up with a dumbbell in each hand. With your elbows squeezing your side and your shoulder blades back, bend your elbows up towards you with your palms facing down. Lower the dumbbells back down into the starting position and...
20 May Bicep Curl – Narrow, EZ Bar
HOW: Start by standing while using both hands to hold an EZ Bar down in front of you. Grip the bar with your palms facing up and your hands placed as close together as possible. Keep your shoulder blades back and your elbows at...
20 May Bicep Curl – Dumbbell
HOW: Start by standing straight up with a dumbbell in each hand. With your elbows squeezing your side and your shoulder blades back, bend your elbows up towards you as you rotate your hands out. Lower the dumbbells back down into the starting position...
16 May Table Top Arm Raise – Alternating
HOW: Start by lying on your back with both knees straight up from your hips. Engage your core and bring both arms straight up in front of your chest. While keeping your core engaged, bring one arm back while keeping the other arm straight...
16 May Quadruped Arm Raise
HOW: Start by getting on the ground with your hands directly under your shoulders and your knees under your hips about shoulder width apart. Use your core to stabilize your body and lift the other arm up straight up over your head with your...
16 May Prone Superman
HOW: Start by lying face down with your arms directly in front of you and your legs straight down. Lift your arms and legs up towards the ceiling at the same time while keeping your elbows and knees straight. Lift as high as you...
16 May Prone Extension Knucker Scraper
HOW: Lay face down on the floor. Make a fist with each hand and face them down bringing your elbows in at your side. Use your mid and upper back muscles to lift your upper back up. Keep your chin tucked as you lift...
16 May Suitcase Lift – Dumbbell
HOW: Start in a standing position with a dumbbell on the floor at your side. Center yourself, bend down and reach for the dumbbell, trying to maintain a neutral spine. Bring it up and then back down. FEEL: You should feel the muscles in...
16 May Carry – Suitcase, Unilateral, In Place
HOW: Start by standing with a dumbbell in one hand holding it at your side. Shift your weight to one side as you bring the other knee to your chest. Alternate marching in place while holding the dumbbell at your side. FEEL: You should...
16 May Offset Carry – Suitcase, Front Rack
HOW: Start in a standing position holding a kettlebell in each hand. One arm will carry the kettlebell at your side. Bring the other kettlebell up into the front rack position. Your elbow should be squeezed in as you hold the kettlebell by the...
