18 Aug Bench Press – Barbell
HOW: Begin laying on your back with the barbell racked above you with the appropriate amount of weight. As you lay down, your eyes should be directly under the barbell. From here, be sure your feet are flat on the ground, squeeze your shoulder blades...
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 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...
28 Jul Hollow Body Floor Press – Dumbbell
HOW: Begin laying on your back holding a dumbbell in both hands. From this position, keep your legs straight and lift them several inches off the ground and lift your head and shoulders a few inches off the ground. From here, perform a chest press...
28 Jul Goblet Press – Tall Kneeling, Dumbbell
HOW: Begin in a tall kneeling position on your knees holding a dumbbell in both hands. From this position, keep your core engaged and press the dumbbell up overhead. Return to the starting position. FEEL: You will feel your shoulder muscles working and your core...
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 Oct Single Leg Pallof Press – Outside Leg
HOW: Attach a resistance band to something at about waist height. Have the attachment of the band at one side and grab onto it with both hands. Shift all of your weight to the outside leg. Lift up and bend the inside knee and keep...
27 Oct Single Leg Pallof Press – Inside Leg
HOW: Attach a resistance band to something at about waist height. Have the attachment of the band at one side and grab onto it with both hands. Shift all of your weight to the inside leg. Lift up and bend the outside knee and keep...
13 Sep Handstand Push-Up – Paralletes
HOW: Start with the paralletes bar up against a wall and push up into a handstand position so that your heels are on the wall behind you. Once stable, lower down by bending your elbows until your head touches the ground gently. From this position,...
13 Sep Handstand Push- Up – Strict, Deficit
HOW: Begin with two plates on the ground up against a wall to perform the exercise in a deficit position. Start with your hands on the plates and push up into a handstand position with your heels against the wall. Slowly lower yourself down by...
