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Strength Routines

08 Jan 2018

1.Clock Work

Stand with feet together. Step left foot forward (12 o’clock position) 2 to 3 feet away, bend knees, and lower them into a lunge, keeping front knee behind the toes, as shown. Don’t lean forward. Press left foot and stand back up with feet together. Step left foot out to the side (9 o’clock position), feet hip-width apart. Bend knees & hips and sit back into a squat, knees behind toes, chest lifted.

Stand back up, feet together. Step left foot behind you (6 o’clock position), lower them into a lunge, then stand back up. Repeat with right leg stepping to a 3 o’clock position for squat.

2. One-Legged Lunges.

Place left foot on the chair or table behind you, so the leg is extended & you’re balancing on the right leg. Bend right knee lowering it into a lunge, front knee behind the toes. Press right foot standing back up.

3. Monster Squats.

Stand with feet wider than shoulder-width apart, toes pointing out slightly, arms relaxed at the sides. Sit back into a squat, keeping knees behind the toes. As you stand up, raise left knee out to the side, placing foot back on the floor as you lower into next squat, lifting right leg.

4. Supported Curls.

Sit in a chair with feet a few inches apart. Holding a 2- to 3-kg dumbbell in each hand, lean forward from hips and rest elbows on thighs, palm up. Bend left elbow, curling dumb-bell toward the shoulder. Keep upper arm still. Hold for a second, then lower and repeat with the right arm. Continue alternating arms.

5. Side Plank Push-Ups.

Start on the knees, hands beneath shoulders, & body in line from head to the knees. Bend elbows out to the sides, lowering chest almost to the floor. Straighten arms, pushing back up, then raise left arm overhead, rolling body to the left form a side plank. Lower and repeat on the right.

6. T-Stand Rows with Kickbacks.

Stand with feet together with a 2-3 kg dumbbell in each hand. Hinge forward at hips and raise right leg behind you, arms hanging beneath the shoulders, palms in. Tighten glutes and abs to stay balanced. Bend elbows towards the ceiling and squeeze shoulder blades together, pulling dumb-bells towards the ribcage. Keeping upper arms still press dumbbells back and straighten arms. Hold for a second and then in a reverse direction.


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