DB L-sit press
DB bent over rows 2:1 alternating style
Skull crushers w/ 3sec eccentric
5 Half kneeling windmill /side
10 Kneeling hip thrust with OH press
Ideal Weight: 25-20lbs
Sit in the L position, weights at your shoulders in the rack position.
Take a deep diaphragm breath and exhale pressing the weight directly overhead
Keep your ribs down as you press & lock out your elbows at the top
Bent Over Rows
Hinge forward at the hips allowing a slight bend in your knees. Your arms should dangle beneath your torso.
Pull your shoulder blades back and down into their sockets.
Row by pulling your elbows straight back - keeping your arms close to your body by closing your armpits
Start on your back in the fish hook position, holding the weight above your chest
Inhale while lowering the weight to your head by bending your elbows
Exhale as you straighten your elbows back to the start position
Half Kneeling Windmill
Start in the half kneeling position with the DB racked in the hand of the side that your foot is planted on the ground.
Keep the weight stacked and balanced directly above your shoulder - it helps to look up your arm at it
Reach with your free hand and lean down and away from the weight by pushing your hips in the opposite direction
Kneeling Hip Thrust with Overhead Press
Start by sitting with your legs folded under you
Zip up your brace and perform a controlled hip thrust
Press the DB overhead