Workout #1

Section #1 Exercises:

DB SQUAT

• Hold DB in each hand, neutral wrist. Keeping back straight and knees behind toes, inhale and sink hips back and lower into squat until thighs are parallel to ground, avoid letting knees cave in, keep feet flat • Exhale, push through heels, extend hips and knees, drive up to standing position

DB OVERHEAD PRESS • Stand tall, proper body alignment, DB in each hand, neutral wrist, elbows bent, hands by shoulders, palms face in or front, inhale prepare • Exhale, push DB up to fully extend elbow directly above head (NO locking out elbow joint), align arms with ears, no arch in low back • Inhale and bring arms back to start

DB TRICEP OVERHEAD EXTENSION

• Stand tall, proper body alignment, DB in each hand, neutral wrist, arms aligned with ears and fully extended above head

• Inhale, bend elbow, control the movement as you lower hands to ~90*.

• Exhale, extend elbow, squeeze the back of arm and control the movement as you reach hands back up to start, at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

Workout #1 Section #2 Exercises:

DB (optional) PRONE LAT PULL DOWN:

• Face down on mat (prone), proper body alignment, arms fully extended and in line with ears, keep neck neutral through- out movement, inhale prepare

• Exhale, bend elbows and pull down and in toward hips, keep wrist neutral and in line with elbow.

• DB (optional) SUPERMAN LIFT

• Face down on mat (prone), proper body alignment, arms fully extended and in line with ears, keep neck neutral throughout movement, inhale prepare

• Exhale lift arms, head, neck, chest as one unit. Add in both legs lifting, if no stress on low back. Inhale lower and repeat

• If strain felt in body, modify movement doing opposite arm and leg.

DB (optional) PUSH-UP

• Face down on mat (prone), proper body alignment, knees up or down, hands on floor (hold db), el- bows bent, 90*, close to body, inhale prepare

• Exhale, push up to fully extend elbows, maintain proper body align- ment, inhale lower repeat

Workout #1 Section #3 Exercises:

DB SIDE LUNGE

• Stand tall, proper body alignment, DB in hand at side body, inhale, step out with right foot, side lunge or step squat, thigh splits hands, chest up

• Exhale, swing leg back to start, repeat opposite side

DB BICEP FRONT CURL

• Stand tall, proper body alignment, DB in hand, palm front or palm turned in, neutral wrist, inhale pre- pare.

• Exhale, keeping elbow pinned by side, bend it and bring hand up toward shoulder, keep posture, check wrist

• Inhale, control the downward motion, fully ex- tend elbow at bottom of move, avoid locking out joint

DB MIDRANGE ROW

• Stand tall, proper body alignment, hinge at hips, DB in hands, palms in, wrist neutral, arms ex- tended in line with shoulders, Inhale prepare.

• Exhale, squeeze shoulder blades together, bend elbows pull hands to side body

• Inhale, control return arms to start

*note: if needed, support forward flexion with one hand on thigh, do 1 arm at a time

Workout #1 Section #4 Exercises:

HIGH PLANK WITH VARIOUS ARM ACTIONS

Do Reps in sequence: 8, 4, 2 for each move listed

COMBINATION = 3 x 30 sec

• Begin in High Plank/Push Up position with knees up or down. Hands firmly planted directly beneath shoulders, proper body align- ment. Do Not Hold Breath!! Maintain steady breathing pattern

HIGH PLANK TOUCH HEAD (not pictured)

HIGH PLANK TOUCH SHOULDER

COMMANDO PUSH UPS