Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25-45+lb dumbbells
*Modification: you can use a barbell or machine!
Up Next in WEEK 6 DAY 5: HAMSTRINGS & SHOULDERS
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LATERAL RAISE (3x15)
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 Reco...
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CABLE PULL THROUGH (3x15)
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 LEG DROPS (2x25)
Lie on your back holding a dumbbell with both hands, arms extended straight up over your chest, and legs raised straight toward the ceiling. Slowly lower your legs toward the floor without letting them touch, then raise them back up to starting position! Keep your core engaged and your low back p...
