Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45+lbs
Up Next in WEEK 5 DAY 5: HAMSTRINGS & SHOUDLERS
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CABLE PULL-THROUGH (3x12)
Attach a rope to a low cable pulley. Face away from the machine, straddle the cable, and hold the rope between your legs with both hands. Walk forward a few steps and stand with feet slightly wider than hip-width. Hinge at your hips, pushing them back while keeping your back flat and a slight ben...
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WEIGHTED DEAD BUG (2x15) PER SIDE
Lie on your back holding a light dumbbell in each hand with arms extended straight up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides! Keep your core engaged and your low back pressed into the floor throughout the movement.
B...
