Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as…
One Arm Kettlebell Snatch
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips and knees, accelerating…
Machine Shoulder (Military) Press
Sit down on the Shoulder Press Machine and select the weight. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position. Now lift the handles as you exhale and you extend…
Front Side Overhead Press (Military Press)
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly…
Front Plate Raise
While standing straight, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down…
Front Dumbbell Raise
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift…
Face Pull (With Rope On Pulley Machine)
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground. See video here.
External Rotation With Cable
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad…
Dumbbell Squat to Shoulder Press
Begin in a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height utilizing a jumping motion and shoulder rotation. Your palms should be facing each other and the elbows pointed forward. Look directly forward, keep your chest up, and place…
Dumbbell/Barbell Shoulder Shrugs
Stand erect with a dumbbell in each hand (palms facing your torso) OR a barbell in both hands, arms extended on the sides. Lift the dumbbells/barbell by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a…