Grab the barbell with an underhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
Advanced: 25-35+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in Day 24: Upper Body Gym with Brynley
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STATIC HOLD BICEP CURL (3x8) PER SIDE
Hold both dumbbells at a 90 degree angle, palms facing forward. Keep one arm static and held at the top while the other arm slowly lowers down and curls back up to the top. Once complete, switch sides holding the working arm static at the top while the other arm lowers and curls. Keep both elbows...
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SIDE PLANK PRESSES (2x10) PER SIDE
Start in a side plank with your supporting forearm on the mat and hips lifted. Hold a dumbbell in your top hand, keeping your arm stacked over your shoulder. From here, press the weight straight up toward the ceiling, then slowly lower back down with control.
Weight Recommendations:
Beginner: 5-... -
WEIGHTED BIRD DOGS (2x10) PER SIDE
Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
