Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: You can also use a shoulder press machine or a fixed barbell
Up Next in WEEK 1 DAY 1: GLUTES & BACK
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BANDED GLUTE BRIDGE ABDUCTION (3x20)
Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.
Equipment: Resistance band + Dumbbells
Weight Recommendations:
Beginner: 10-20lb
Intermediate: 25-50lb
Advanced:... -
DEAD BUG (3x10) PER SIDE
Lie on your back with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.
Zero Equipment
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