Purpose: Lower body strength. Hamstrings. Quick Coaching Cues Leg slightly bent. Ankle flexed, heel down, toe up. Hold at the top for 1-3 seconds. Common Mistakes Leg is too bent. There should be only a slight bend in the knee, not a 90-degree bend. Foot flat. Only the heel should be in contact. Questions / … Read more
Purpose: Lower body strength. Quads, glutes, shoulders, and triceps. Quick Coaching Cues Feet hip width apart. Mid length step apart front to back. Front foot flat. Back heel elevated. Common Mistakes Back foot flat. Keep the heel elevated on the back foot. Too short of a stance front to back. Questions / Comments?
Dumbbell Front Raise Purpose: Upper body strength. Shoulders and traps. Quick Coaching Cues Knees slightly bent. Stand tall. Back straight. Common Mistakes Rocking the upper body, using momentum. Don’t swing your upper body. Decrease the weight if needed. Questions / Comments?
Purpose: Upper body strength. Shoulders and traps. Quick Coaching Cues Pull elbows up toward the ceiling. Keep weight close to the body. Stand up straight. Common Mistakes Swinging the upper body. Control the weight with your arms, not your back. Lower the weight if needed. Pull the elbows back. You want to pull the elbows … Read more
Dumbbell Single Arm Incline Bench Press Purpose: Upper body strength. Chest, triceps, core. Quick Coaching Cues Incline at about 45-degrees. Keep elbow at about 45-degrees from the body. Press straight up and down. Common Mistakes Pressing out. Make sure you press straight up and not forwards. Not controlling the movement. Don’t rush the movement. Control … Read more
Dumbbell Reverse Lunge Purpose: Lower body strength. Glutes and quads. Quick Coaching Cues Feet hip width apart. Allow the shoulders to travel forwards slightly. Keep lower back flat. Common Mistakes Rounding the lower back. Not bracing the core. Not keeping the front foot flat. Questions / Comments?
Purpose: Lower body strength. Glutes and quads. Quick Coaching Cues Feet wider than shoulder width. Chest up, back straight. Core engaged. Common Mistakes Rounding the lower back. Not keeping the chest facing forwards. Not bracing the core. Not lifting heavy enough. Questions / Comments?
Dumbbell Lateral Raise Purpose: Upper body strength. Shoulders and traps. Quick Coaching Cues Knees slightly bent. Stand tall. Back straight. Common Mistakes Rocking the upper body, using momentum. Don’t swing your upper body. Decrease the weight if needed. Questions / Comments?
Purpose: Upper body strength. Biceps, rear shoulder, upper back. Quick Coaching Cues Back flat. Head neutral, in line with the spine. Pull dumbbell towards the hips. Common Mistakes Rotating the body. Keep your shoulders and hips level and stable. Chest too high. Pulling the weight to the shoulders versus towards the hips. Questions / Comments?
Dumbbell Incline Bench Press (neutral grip) Purpose: Upper body strength. Chest and Triceps Quick Coaching Cues Incline at about 45-degrees. Keep elbows close to the body. Press straight up and down. Common Mistakes Pressing out. Make sure you press straight up and not forwards. Not controlling the movement. Don’t rush the movement. Control the speed … Read more
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