- Pushup Rows – 10; With two dumbbells under your shoulders, place your hands on the dumbbells. In a high plank position with your toes on the ground and hands gripping the dumbbells, lower your chest to the ground between your dumbbells. Push yourself back up to the starting position, from the high plank position engage your core and pull a dumbbell up to the side of your ribs. Lower the dumbbell back to the ground, do another push-up and repeat for the other side.
- Bench Hops – 25/s; With a standard bench laid flat, have your hands on the widest part of the bench and both feet to one side. Explosively jump up and over the bench landing with both feet on the other side. Repeat this as quickly as possible.
- Pushpress – 10; With dumbbells on your shoulders and feet shoulder width apart, lower yourself to the ground (keeping weight on your heels), go to a level where your elbows touch your knees now explode up pushing the dumbbells over your head. When finished the movement you should be completely stretched out. Lower the dumbbells back to your shoulders and repeat.
- High Pull – 10; With a barbell on the ground, approach the bar and place your hands just outside shoulder width. And feet inside shoulder width. Have your hips high, knees slightly bent and back flat. Pull the bar up by pushing your hips forward as soon as your hips are fully extended pull the bar up to your chest. This should be a smooth motion with no pause inbetween segements. It is also a very explosive movement. Think about moving a lot of weight quickly!
- Mountain Climber – 25/s; From a high plank position, weight on your hands and toes on the ground. Have one foot come forward so it starts under your chest. From this starting stance, jump up and switch your foot position. Repeat for the other side and so on.
- Front Squat – 10; With a barbell, or dumbbells, on the front part of your shoulders, and feet shoulder width apart and toes straight ahead. Lowe your hips to the ground keeping your core strong, back stays flat. Imagine you’re sitting in a chair. Once you’ve sat in the “chair” stand back up, focusing on pushing through your heels.
- Deadlifts – 10; Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps:
- Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.
- Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
- Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
- Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
- Pull – keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.
- And that’s all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level
- Burpies – 25; From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
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