Workout Details
- DUAL KB FRONT SQUATS
Using two kettlebells in this position adds an instability factor to the shoulders, which then translates to the core. Make sure to use two lighter kettlebells because the weight will add up!
- SINGLE LEG OVERCOMING ISOMETRIC
These are exercises where you are pushing or pulling against an immovable object. These are effective for training certain postures during a movement pattern. There is a chance to improve stability during certain positions of a movement; and helps with mind body connection.
- SINGLE ARM LAT PULL DOWN
For this variation, the body is positioned facing the side. With one arm lengthened, bring the elbow down to the rib cage and squeeze the Lat.
- DEFICIT PUSH UPS
The handles not only help the wrists, but also add more range of motion to the push up. Goal is to get the chest to touch the ground, this gives an increased stretch of the pecs on the way down. And challenges the way up.
- DB ROMANIAN DEADLIFTS
Standard RDL motion with two dumbbells. The goal is to displace the hips backwards in order to feel the stretch in the hamstrings and glutes.
- SINGLE LEG HIP FLEXOR CURLS
The goal for this is to control the way down with one hip flexor and then pull yourself up with the same hip flexor. Key thing is to keep a tall posture from head down to the hips.
- SINGLE ARM ROTATING LANDMINE ROW
The rotation adds more of a stability challenge and works the core more. Rotation should occur at the thoracic spine, and the pressing motion should happen as the body rotates away from the landmine.
- STRAIGHT ARM SHOULDER EXTENSIONS
While on an incline bench, keeps arms straight under your shoulders.
The goal is to pull your arms back as a far as possible and squeeze your shoulder blades. Keep the arms as straight as possible. This works on shoulder extension.
