09/17/14

Total body workout Wednesday

Exercises NOTES
1

romanian deadlift - dumbbell

1. Stand with your knees slightly bent, holding a pair of dumbbells with an overhand grip (palms facing toward you).
2. Hinge forward at the waist, lowering the dumbbells toward your shins.
3. Contract your glutes and hamstrings to return to a standing position.
4. Continue for the full set.

Be sure to: Keep the dumbbells close to your legs, and keep your shoulder blades back and down throughout the movement.

You should feel it: Working your glutes, hamstrings, and back.

2

bent over row - dumbbell

1. Stand hinged over at the waist holding a dumbbell in each hand.
2. Slide your shoulder blades back and then drive your elbows toward the ceiling, pulling the weights up to the sides of your rib cage.
3. Lower the weights back down to the starting position.
4. Continue for the remainder of the set.

Be sure to: Keep your back flat and initiate the move with your shoulders.

You should feel it: Working your back and shoulders.

3

squat to press - dumbbell

1. Stand with your feet shoulder-width apart, holding dumbbells at your shoulders with your elbows pointing forward.
2. Initiating the movement with your hips, squat back and down until your thighs are parallel to the floor.
3. Stand by pushing through your hips, and press the dumbbells overhead.
4. Lower the dumbbells to your shoulders to return to the starting position.
5. Continue for the remainder of the set.

Be sure to: Keep your elbows up and pointing straight ahead throughout the movement.

You should feel it: Working your glutes, hamstrings, quads, and shoulders.

4

Anterior Lateral Lunge with Low Reach-Dumbbells

5

push up

1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you.
2. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground.
3. Without touching the ground, push yourself back up.
4. Continue for the full set.

Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible.

You should feel it: Working your chest, arms, and torso.

6

horizontal extension - bent over dumbbell

1. Stand hinged over at the waist, holding a pair of dumbbells straight beneath your shoulders with your palms facing each other. Keep your feet hip-width apart, knees slightly bent, back flat, and chest up.
2. With a slight bend in your elbows, squeeze your shoulder blades together and raise your arms along an arc straight out to the sides so that your palms now face the floor.
3. Reverse the movement pattern back to the starting position.
4. Continue for the remainder of the set.

Be sure to: Keep your back flat throughout the movement.

You should feel it: Working your shoulders and upper back.

7

hip extension - quadruped straight leg

1. Start on your hands and knees with your belly button drawn in and your shoulders pushed away from the floor.
2. Extend one leg straight back and slightly up.
3. Return to the starting position.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Do not allow your back to arch as you lift your leg.

You should feel it: Working your glutes.

8

reverse crunches

1. Lie face up on the ground with your hips bent 90 degrees and your legs relaxed.
2. Slowly pull your knees toward your chest by tilting your pelvis until your tailbone lifts off the floor.
3. Lower back down without allowing your feet to touch the floor.
4. Continue for the remainder of the set.

Be sure to: Keep your stomach tight and neck relaxed.

You should feel it: Working your abdominals.