One Dumbbell Workout

Exercise Coaching Tips

Ches t el evated, s houl ders retracted

Exercise Images

Dumbbell Swings

Smas h hi ps forward by s trongl y contracti ng the gl utes Keep arms s trai ght to gui de the dumbbel l Feet hi p wi dth apart wi th knees over toes

Hip Thrusts

Dri ve through heel s Strongl y contract the gl utes to bri ng the hi ps through qui ckl y, brace the core Heel s on the fl oor hi p wi dth apart and cl os e to your bum

Uni-lateral Floor Press

Brace the core s o l ower back i n contact wi th the fl oor Hol d the dumbbel l wi th your upper arm on the fl oor around 45 degrees Hol d the dumbbel l around chi n hei ght,el bows 45 degrees s houl ders retracted and ches t el evated Take a l ong s tance, drop hi ps down i n a s trai ght l i ne, back knee j us t behi nd the hi p Front knee i n l i ne wi th toe but does not break them, dri ve through the heel Hol d dumbbel l chi n hei ght, el bows 45 degrees s houl ders retracted and ches t el evated Si t wei ght back on the heel s , dri ve knees out over toes , keepi ng as upri ght as pos s i bl e Dri ve the hi ps through by s queezi ng the gl utes to fi ni s h the s quat Pres s dumbbel l over crown of the head unti l arms are extended, ens ure that core i s engaged. Shoul ders retracted and ches t el evated, s l i ght bend of the knee

Goblet Split Squat

Squat to Press

RDL

Pus h your hi ps as far back as pos s i bl e mai ntai ni ng s trai ght l egs and upper body Smas h your hi ps i n qui ckl y keepi ng the wei ght cl os e throughout the l i ft Mai ntai n s trai ght back paral l el wi th the fl oor, s trai ght l egs s o hams tri ngs act as s tabi l i s ers Pul l the dumbbel l i n to your arm pi ts , el bow goes back as far as pos s i bl e at 45 degrees Brace the core Fi nd an appropri ate pl ace to have your dumbbel l el evated ... I us ed my s tep for thi s one

S.A.B.O.R.

Suitcase Deadlift

Keep ches t el evated and back s trai ght, extend hi ps Brace the core to res i s t l ateral fl exi on

Disclaimer
The information and exercises in this product are offered for educational and training purposes only; people reading this product should be cautioned that there is a natural risk when partaking in any form of physical activity. Therefore people wishing to partake in the exercises given should consult a doctor before performing such activity. Readers should consider the exercises and the techniques given, these may not be suitable for some individuals and if performed incorrectly they could become dangerous to your health. Therefore the author takes no liability for injury.