Mini workout for 06.08.07

[Sportsmedjosh]

Good Mornings to Shoulder Press
1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart and rest on your posterior deltoids. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position and press the barbell overhead into a shoulder press position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Single Arm Dumbell Rows
1. Stand with feet hip width and knees slightly bent.
2. Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3. Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4. Return to start position. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

Diagonal Medicine Ball Chop
1.Starting Position: Start with your arms extended holding the medicine ball up and to your right.
2.Bring medicine ball down in a wood chopping motion towards your left foot.
3.During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Plyometric Push-Ups
Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and repeat. A variation of this exercise is to quickly clap your hands as they are in the air.

Dumbbell Squats and Rotational Swings
1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Dumbbell Lateral Raises
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Standing Torso Twist
1. Stand with and shoulder width stance. Hold a dumbell with both hands out in front of your body.
2. While holding the dumbell rotate your trunk to the left maintaining the dumbell position. Repeat to the other side.

Reverse Crunch with Stability Ball
1. Start position: Lie with back on floor with hips flexed at 90° and feet in air. Place a ball between your legs and squeeze with your lower legs.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.

Reverse Barbell Wrist Curls
1. Grasp barbell. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2. Hands and wrists should be hanging over the end of thighs.
3. Raise the weight by extending at the wrist (pulling hands back). Lower the weight and repeat as prescribed.
5. Remember to keep the forearms flat and supported on the thighs throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.

Barbell Wrist Curls
1. Same as above only palms face upward. Sit in upright position and rest forearms on corresponding thighs with the palms facing up.
2. Hands and wrists should be off the edeg of thighs thighs.
3. Raise the weight by flexing at the wrist. Lower the weight and repeat as prescribed.
4. Both these exercises can be done single arm with a dumbbell if preferred.

Enjoy your workout.

[LoveGuinness]

i love how these are getting more detailed. thanks josh.