Row/Tricep/Curl/Press

Set Up: Stand with your feet hip width apart or closer. Hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Start by hinging at the hips. Lower your upper body to about a 45 degree angle. Keep your core engaged to support your lower back. Your back should stay flat. DO NOT ROUND YOUR BACK! Using gravity as resistance, start by shrugging your shoulders back towards each other. Relax your shoulders down away from your ears. Follow through with your elbows, lifting the weight into your rib cage. At the top of the motion, try to get your elbows to touch in the back of your body. They’re never going to touch, but try anyway. Reverse the motion, and lower the weights with control. Specific Cues: Review the Row exercise Use a weight appropriate for the Tricep Extension exercise. This is not a fluid movement. There are Read More . . .

Vintage Swing/1 Arm Row

Set Up: Place a dumbbell on it’s end, on the floor. Stand with your feet hip width apart with the dumbbell behind your heel line. The Movement: With one hand, grab the shaft of the dumbbell with your wrist straight, and your thumb pointing down. Being bent over in this position is going to be uncomfortable. As you release the dumbbell from the floor, explosively press your hips forward, keep your arm straight. At the top of the movement, your hips should be forward, standing straight up. Your bicep should be next to your ear. With control, slowly lower the weight to your shoulder. Squat As you rise from the squat position, Press the weight to the ceiling. With control, slowly lower the weight to your shoulder. With control, bend over, and place the dumbbell on it’s end behind your heel line, as you were in the starting position. Specific Read More . . .

Kneel to Sit

  Major Muscles Worked: Core, Legs Set Up: Sit on the floor with one leg straight and the other leg bent, foot flat on the floor. The arm of the bent leg is across your chest, your hand resting on the opposite shoulder. The hand of the straight leg is on the floor, about a foot to the side of your hip. Your back is straight, chest up, and shoulders are back. The Movement: Press through both your foot and hand that are on the floor to raise your hips up off the floor as high as you can. Raise the heel of the straight leg off the floor, bend your knee, and tuck the leg under your body, and through the ‘alley’ created by your hand and stationary foot. Land on your knee about 1.5 to 2 feet behind your stationary foot. Your knee should land close to where Read More . . .

Press/Kneel/Tip

  Major Muscles Worked: Core, Legs Kneel/Tip (no added weight) Set Up: Stand at the bottom of your mat. Place one arm across your chest, hand resting on your opposite shoulder. Chest up, shoulders back, your gaze is straight ahead. The Movement: Transfer the weight into the leg of the arm that is across your chest. Take a large step back with the other leg, and place your knee on the floor. Your knee should be directly under your hip, and shoulder. Pause Keeping your lower body stationary, tip your upper body to the side of your free hand. This should be away from your bent hip, towards the knee that is on the floor. Lower with control to land on your palm. Your palm should be about 1.5 feet to the side of your bottom knee. Pause Reverse the movement: Engage your core to raise your hand off the Read More . . .

Hip Raises (aka: Glute Bridges)

  Major Muscles Worked: Legs, Glutes, Core  Hip Raises Set Up: Lie on the floor with  knees bent, feet flat on the floor, knees pointing towards the ceiling. Your arms are straight along your side body. Optional for 1 Legged Hip Raises: Lift one foot off the ground. The raised leg doesn’t have to be straight, or in any specific position. Just off the floor. The Movement: Press through your heels, and  your arms. Engage your glutes, raise your hips towards the ceiling. Raise your hips as high as you can. Slowly lower your hips to the floor. Specific Cues: Keep your head on the ground in a neutral position (don’t turn your head to the right or left). Do not press through the balls of your feet. At the top of the movement, you want your knees to be directly above your heels. Glute Bridges Set Up: Sit against a bench, Read More . . .

Dolphin Push-Ups

Major Muscles Worked: Core Set Up: Start in a low plank position with your feet closer to your elbows than you would for a traditional low plank. The Movement: Start by hinging at your shoulders to push your hips to the ceiling. Without straining your neck, try to get your ears in between your biceps. Reverse the motion, but continue to dip your hips below straight, until your your thighs skim the ground. Press through your forearms, again reversing the motion to bring your hips back to the ceiling. See Also: Planks Read More . . .

1/2 Get-Up

Major Muscles Worked: Core Set Up: Lie on the floor with one knee bent (foot flat on the floor, knee pointing towards the ceiling), and the other leg straight.. Make sure that your straight leg is engaged, and not relaxed, flopping out to the side. Cross the arm of your bent knee across your body. The arm of the straight leg is along your side, about a foot away from your hip. For 1/2 Get-Ups with weight, instead of crossing your arm across your body, hold one (1) dumbbell overhead towards the ceiling. 1/2 Get-Up (no added weight) The Movement: Press through your elbow and palm to lift your upper body up off the floor. Hinging at the hip, sit up – exploding up from the floor. Reverse the motion, slowly roll back down to lying on the floor. Specific Cues: Do use your arm on the floor to help Read More . . .

Leg Lifts

  Major Muscles Worked: Core Set Up: Lie on your mat with your hands either by your hips or under your sit bone. Your head is relaxed, and your legs are straight (ish) The Movement: Lift your legs towards the ceiling, keeping them as straight as possible. (optional) lift your hips off the floor at the top of the position pushing your feet towards the ceiling. With control, lower your legs back towards the floor. Specific Cues: Do not let your legs rest of the floor between repetitions Do not let your legs flop back to the floor. If this movement causes pain your back, don’t do it, or only work within the range of motion that is comfortable for you. Read More . . .

Vintage Swing

Note: Please read the directions carefully and watch the video. This movement is very complex, and can cause injury if you’re not mindful while exercising. Major Muscles Worked: Back, Rear Legs, Glutes Set Up: Place a dumbbell on it’s end, on the floor. Stand with your feet hip width apart with the dumbbell behind your heel line. The Movement: With one hand, grab the shaft of the dumbbell with your wrist straight, and your thumb pointing down. Being bent over in this position is going to be uncomfortable. As you release the dumbbell from the floor, explosively press your hips forward, keep your arm straight. At the top of the movement, your hips should be forward, standing straight up. Your bicep should be next to your ear. With control, slowly lower the weight to your shoulder. With control, bend over, and place the dumbbell on it’s end behind your heel Read More . . .

Rear Shoulder Raise

Major Muscles Worked: Shoulders Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold one dumbbell in each hand by your sides. Chest is up, shoulders are back. The Movement: Start by hinging at the hips. Lower your upper body to about a 45 degree angle. Keep your core engaged to support your lower back. Your back should stay flat. DO NOT ROUND YOUR BACK! With your palms facing each other, slightly bend your elbows. Relax your shoulders down away from your ears. Keeping the bend in your arms the same, arc your elbows out and up so that you’re lifting the weights towards the ceiling. Keep your torso stationary in the hinged position. at the top of the motion, slightly rotate your hands back so that your pinky fingers are closer to the ceiling than your thumbs. Reverse the motion, and lower the weights with Read More . . .