Chair Supported Standing Single Leg Calf Raise w/ Weight Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Hold the chair lightly for balance and keep the dumbbell in the same-side hand as the working leg. Stand tall on one foot, then press through the ball of that foot to raise your … Read more
Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Sit tall with your feet flat and place the dumbbells securely on your thighs just above your knees. Press through the balls of your feet and raise your heels as high as you can. Lower your heels slowly and under control for a … Read more
Purpose: Upper body strength. Shoulders and triceps. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Start with the dumbbells at shoulder level and press straight overhead with control. Keep your feet planted and lower the dumbbells back down slowly. Common Mistakes Arching the low back … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells straight in front with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging the shoulders up as the … Read more
Chair Seated Lateral Raise Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells out to the sides with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging … Read more
Purpose: Lower body strength. Glute, quadriceps, and general arm strength. Quick Coaching Cues Sit near the front of the chair and hold the weight close to your chest. Keep weight close to the chest. Brace your core, lean slightly forward, and push through your feet to stand tall. Lower back to the chair with control … Read more
Purpose: Lower body strength. Glute and quadriceps strength. Quick Coaching Cues Hold the chair lightly for balance, step one leg back. Allow the torso to come forwards a little. Lower with control by bending both knees while keeping most of your weight on the front foot. Push through the front foot to return to standing. … Read more
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Chest facing the ground. Low Back straight, not rounded. Knees slightly bent. Lift only the arms, not your torso. You use dumbbells or small metal or light rubber weight plates Common Mistakes Torso not low enough. Your chest should be almost parallel to the … Read more
Purpose: Lower body isometric. Quads and glutes. Quick Coaching Cues Hold dumbbell or kettlebell close to the chest. Push hips back and try to squat down to a 90 degree bend. Hips back, foot flat. Chest up, back straight. Common Mistakes Heel off the ground on the lunge side. Shift your weight back and press … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep the dumbbell stacked straight over your shoulder and wrist the whole time. Brace your core and lower your legs with control. Keep the opposite arm out for balance and your shoulders grounded. Common Mistakes Letting the dumbbell drift instead of keeping it locked out overhead. Dropping … Read more
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