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Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 19 DAY 5: FULL BODY
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SIDE MODIFIED PLANK PRESS (3x12) PER ...
Start in a modified side plank with your bottom knee bent and stacked under your hip, holding a dumbbell in your top hand. Keep your hips lifted and core engaged as you press the dumbbell straight up over your shoulder, stacking wrist over elbow. Slowly lower the weight back down with control, ma...
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BANDED CLAMSHELLS (4x12)
Lie on your side with knees bent and a resistance band around your thighs. Keeping feet together, open your top knee like a clam shell, then close.
Equipment: Resistance Band
