Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-30lbs
Advanced: 35-65+ lbs
*Modification: You can use the reverse fly machine
Up Next in WEEK 4 DAY 2 - UPPER BODY
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L-RAISE (4X10)
Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs -
TRICEP PUSH DOWNS (4X12)
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 49-70+ lbs*Modification: do tricep extensions with dumbbe...
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BALL SLAM MOUNTAIN CLIMBERS (3x10)
*use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repea...
