Strength Challenge Week #2

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1 Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight- slow eccentric lowering the weight for seconds Set - 8 heavy-slow eccentric lowering the weight for seconds Begin in a wide stance toes turned outwards It is optional to hold a weight at your chest with both hands Squat down keeping weight in your heels attempting to get to a 90 degree angle Push through your heels to return upright and in doing so lift your right knee towards the ceiling Lower back into the squat and this time as you stand lift your left knee to the ceiling Repeat for the desired number of SQUEEZE GRIP ROW DB ALTERNATING BICEP CURLS WITH TWIST SINGLE LEG "T" HOLD With bent knees, hinge at the hip and lean forward with a flat back Head is in a neutral position, spine is long, and neck is relaxed Holding dumbbells extend arms out towards the floor Moving as one unit, bring weight towards your chest with elbows bending wide in front of your body Return to the start position Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl one arm up to your shoulder. Midway though the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement. Alternate this movement between arms until you reach your desired.

2 FRONT RACK LOADED CARRY

3 Day /PUSH & CORE WORLDS GREATEST WARM UP UNI DB FLOOR HAMMER CHEST PRESS Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight- slow eccentric lowering the weight for seconds Set - 8 heavy-slow eccentric lowering the weight for seconds Begin by lying on the floor, knees bent at 90 with one weight in your right hand Rotate your right wrist and forearm so that your knuckles are facing out, in a hammer grip. Maintain this grip throughout the entire range of motion Press the weight directly upwards towards the ceiling until your arm is fully extended and then slowly return to the starting position Repeat for the desired number of then switch sides DB ARNOLD PRESS STRAIGHT ARM TRICEP EXTENSION WEIGHTED PULL PLANKS Begin standing with elbows bent holding weights against your chest Knuckles will begin facing out or away from you Begin to straighten your arms as you lift the dumbbells directly overhead Palms will rotate and knuckles will be facing behind you when arms are fully extended Reverse the movement back to the starting position Place a weighted object to the far right of your body Begin in a plank position on hands and toes feet spread slightly wider than hip width apart Create and maintain a flat back by engaging your core, tightening your quads, and lengthening your spine Reach underneath your body with your left hand to retrieve and pull the object to the left Reset and find stability, then repeat reaching through and pulling the object with your right hand

4 BOTTOM UP SINGLE WAITER CARRY

5 Day / LEGS WORLDS GREATEST WARM UP DUMBBELLS WEIGHTED RAISED LEG SPLIT SQUAT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight- slow eccentric lowering the weight for seconds Set - 8 heavy-slow eccentric lowering the weight for seconds Stand with torso straight and core engaged, dumbbells in each side down by your side. Put the top of one foot behind you on a bench. Inhale and begin by bending your knees and lowering your back knee down towards the ground while maintaining a straight posture with your head up. Exhale as you push through your feet and straighten your legs to starting position. Repeat for desired, then switch sides. Tip: your front knee should never go past your toes - this places undue stress on the knee. Move your front foot away from the bench for a wider stance if you are having a problem. DB STEP UPS WEIGHTED SKATER BEAR SQUAT Stand with feet shoulder width apart in front of a step or bench holding dumbbells in each hand Step with right leg up on to bench pushing through heel on bench and straightening right leg Make sure to power upward, not forward, keeping knee behind toes on bench Slowly return to starting position with right leg back on ground Repeat for total and switch legs Begin in a downward facing dog position Keeping hands in contact with the floor at all times Bend at your knees dropping your bottom towards your heels Press through your heels to lift your bottom back upwards Keep weight in your heels throughout the movement

6 FRONT RACK LOADED CARRY

7 Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight- slow eccentric lowering the weight for seconds Set - 8 heavy-slow eccentric lowering the weight for seconds Begin in a wide stance toes turned outwards It is optional to hold a weight at your chest with both hands Squat down keeping weight in your heels attempting to get to a 90 degree angle Push through your heels to return upright and in doing so lift your right knee towards the ceiling Lower back into the squat and this time as you stand lift your left knee to the ceiling Repeat for the desired number of SQUEEZE GRIP ROW DB ALTERNATING BICEP CURLS WITH TWIST SINGLE LEG SKIER SWING With bent knees, hinge at the hip and lean forward with a flat back Head is in a neutral position, spine is long, and neck is relaxed Holding dumbbells extend arms out towards the floor Moving as one unit, bring weight towards your chest with elbows bending wide in front of your body Return to the start position Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl one arm up to your shoulder. Midway though the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement. Alternate this movement between arms until you reach your desired. Begin by standing tall, holding dumbbells in your hands next to your thighs Shift your weight to one foot and with a slightly soft knee pick up the other foot to hold balance Begin to swing your arms, with control, next to your sides in unison almost as if you were doing a bicep curl Engage your core and maintain balance on your standing leg and switch sides

8 BOTTOM UP SINGLE WAITER CARRY

9 Day / PUSH & CORE WORLDS GREATEST WARM UP UNI DB FLOOR HAMMER CHEST PRESS Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight- slow eccentric lowering the weight for seconds Set - 8 heavy-slow eccentric lowering the weight for seconds Begin by lying on the floor, knees bent at 90 with one weight in your right hand Rotate your right wrist and forearm so that your knuckles are facing out, in a hammer grip. Maintain this grip throughout the entire range of motion Press the weight directly upwards towards the ceiling until your arm is fully extended and then slowly return to the starting position Repeat for the desired number of then switch sides DB ARNOLD PRESS DB LYING CROSS BODY TRICEP EXTENSION WEIGHTED PULL PLANKS Begin standing with elbows bent holding weights against your chest Knuckles will begin facing out or away from you Begin to straighten your arms as you lift the dumbbells directly overhead Palms will rotate and knuckles will be facing behind you when arms are fully extended Reverse the movement back to the starting position Take a dumbbell in one hand and lay down on the floor or weight bench. Lift the dumbbell straight up in the air (above your shoulder), elbow is pointed away from your body. Inhale, bend the elbow and lower the weight slowly to the opposite shoulder. Exhale, lift the dumbbell and return to the starting position. Repeat for desired, then switch sides. Place a weighted object to the far right of your body Begin in a plank position on hands and toes feet spread slightly wider than hip width apart Create and maintain a flat back by engaging your core, tightening your quads, and lengthening your spine Reach underneath your body with your left hand to retrieve and pull the object to the left Reset and find stability, then repeat reaching through and pulling the object with your right hand

10 FRONT RACK LOADED CARRY

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