Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT 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 up straight with your core engaged and holding a dumbbell at arm's length by your side. Feet shoulder width apart and knees slightly bent. Exhale, bend at the waist and keep your back straight, lowering the dumbbell over the top of your foot. Keep moving forward as if you were picking something up from floor until you feel a hamstring stretch. Inhale, start bringing your torso up straight by extending your hips and waist until you are back at the starting position. Repeat for desired, then switch sides. UNDER HAND BENT OVER ROW BALANCING LATERAL TOE TAPS DB WALL CONCENTRATION CURL 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, palms facing up Lift weights towards your chest with elbows bending wide Weights should be near your arm pits at the top range of motion Return to the start position With bent knees, hinge at the hip and stabilize your upper arm and elbow against a wall Holding a dumbbell with that hand begin to curl the weight away from the wall When you reach the top range of motion return the weight back to the wall Upper arm and elbow will stay in contact with the wall throughout the entire movement
DB DOUBLE WAITER CARRY
DAY / PUSH & CORE WORLDS GREATEST WARM UP DB FLOOR DECLINE 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 Lay on your back with knees bent feet flat on the ground Push through your heels and lift your hips towards the ceiling until body creates a straight line Hold this hip bride throughout the entire movement Arms extend out to the side with elbows bent at 90 degrees Press dumbbells in unison up towards the ceiling Slowly lower the weight but maintain the hip bridge Repeat for desired number or BW SINGLE LEG LOWER ADDUCTOR PUSH UP DB ARNOLD PRESS Begin lying on your back, legs extended up perpendicular to the floor Pull belly button in towards your spine and engage your core With control, slowly lower one leg towards the floor Lower as low as possible without arching your back or causing strain With an exhale return the leg to the ceiling and switch sides 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
DB SINGLE SIDE FARMERS CARRY
DAY / LEGS WORLDS GREATEST WARM UP SQUAT HAMMER RAISE 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 standing, feet hip width apart Dumbbells next to your sides with knuckles facing out Begin to bend your knees and lower into a squat Simultaneously raise the dumbbells with knuckles out Stop both movements when squat is at 90 degrees and weights are at shoulder height Return to starting position WEIGHTED SKATER BW SINGLE LEG SIT TO STAND SIDE LYING LEG ADDUCTION Begin by standing tall with a chair behind you Shift your weight to one leg and balance lifting the other leg away from the floor With control, slowly lower your body to sit in the chair Pause momentarily and using the balancing leg only, push through your heel to stand back up Use smooth fluid movements to sit and stand and switch sides
DB DOUBLE WAITER CARRY
DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD 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 Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Repeat for total number of. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight) SQUEEZE GRIP ROW BW BALANCING TOE TAPS FRONT TO BACK DB ALTERNATING BICEP CURLS WITH TWIST 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 Begin by standing tall with core engaged Shift your body weight to one foot to and soften that knee to help balance Lift opposite foot off the ground slightly and bring it directly forward, ending on your heel Maintaining balance, bring that foot back to the center and immediately extend it behind you leading with you toe Return back the center and then switch sides 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.
DB SINGLE SIDE FARMERS CARRY
DAY / PUSH & CORE WORLDS GREATEST WARM UP DB FLOOR DECLINE 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 Lay on your back with knees bent feet flat on the ground Push through your heels and lift your hips towards the ceiling until body creates a straight line Hold this hip bride throughout the entire movement Arms extend out to the side with elbows bent at 90 degrees Press dumbbells in unison up towards the ceiling Slowly lower the weight but maintain the hip bridge Repeat for desired number or DEAD BUG ADVANCED DB REVERSE PRESS DB LYING CROSS BODY TRICEP EXTENSION Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle Extend arms directly upwards from the shoulder Pull belly button in towards your spine and compress the hollow area in your low back against the floor Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals Maintaining this pressure slowly lower one arm and opposite leg to the floor and return them to start Repeat this movement on the opposite side -R, -L= rep 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.
DB DOUBLE WAITER CARRY