Dumbbell Single Leg Scaption Improves Shoulder Mobility and Stabilization
Stand with feet hip width apart.
Hold dumbbells at your sides in neutral grip, palms facing hips.
Bend right knee and lift right foot off floor in line with opposite ankle, or higher.
Lift dumbbells up to a 45-degree angle to shoulder height. Thumbs point up.
Keep shoulder blades down. Avoid arching your back.
Lower the dumbbells to start position.
Repeat for desired repetitions.
Move slowly throughout.
MODIFICATIONS: 1) Stand on both feet. 2) Use lighter weights. 3) Practice without weights if balance is difficult. 3) Lifting the leg higher, makes stabilization more challenging.
Stand feet hip width apart, or more. Toes forward.
Draw in and brace the abs.
Pull shoulder blades back and down.
Hold the kettlebells on the sides of the handles and lock elbows into the side of the body.
Keeping the torso upright, drive the hips back, aim tailbone toward floor, and squat down to a maximum depth that posture and alignment can be maintained.
Return to standing position.
Repeat for the desired number of repetitions.
Move slowly throughout the exercise.
TECHNIQUE: Maintain a long back from crown of head to tailbone and avoid the following. Bringing the shoulders forward, arching the back, elbows flaring outward, knees caving inward, or toes excessively turning out.
MODIFICATION: 1) Reduce the squat angle by lowering halfway. 2) Use a lighter weight.
The Bent-Over Barbell Row Palms Down At Shoulder Width, Builds Biceps and Upper Back Strength
Stand with feet hip width.
Bend hips and knees.
Lean forward. Crown of head aligned with tailbone.
Using a shoulder width, pronated grip (palms down) grab barbell with both hands.
Slowly stand to an upright position.
Bend forward at hips and knees. Crown of head aligned with tailbone.
Bend elbows and slowly move the barbell toward you until elbows form right angles.
Perform desired repetitions.
Avoid sagging the low back as you perform the exercise.
Return to upright standing position.
Repeat desired sets and repetitions.
Return to upright position.
Bend hips and knees and place the barbell on the floor in front of you.
Modifications: 1) Use lighter plates. 2) Remove the plates. 3) Perform fewer repetitions or sets. 3) Replace the barbell with a lighter body bar.
Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.
You’ll Be Moving Side-To-Side As You Perform 4 Exercises in the Frontal Plane Leg Circuit 4: The Prisoner Squat, Alternating Side Lunges, Alternating Side Hop-Overs, and Side-to-Side Jump Squats
The Frontal Plane Leg Circuit Is a bodyweight exercise where you move side-to-side. It is suitable for home or outdoor workouts.
INSTRUCTIONS
Begin in a standing position. Feet slightly wider than hips.
Place hands behind your head.
Perform 5 Prisoner Squats. Return to standing position after squatting.
Place hands on hips.
Perform 5 Alternating Side Lunges leading with right to left foot.
Next is Alternating Hop-Overs. Use a heavy, and sturdy platform for Hop-Overs.
Perform 5 Alternating Side Hop-Overs leading with right to left foot.
As you hop over the platform, move your arms as shown in the video.
Next is Side-to-Side Jump Squats.
Perform 5 Side-to-Side Jump Squats with feet slightly wider than hips.
Move your arms up and down as you jump.
Perform the entire circuit for desired repetitions.
Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them. 5. Decrease the width of your stance. 6. Use a slower tempo. Moving fast isn’t always better. 7. Replace Hop-Overs with Step-Overs.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Overs. Height determines difficulty.
VARIATIONS: Increase the number of repetitions of each exercise for more difficulty.
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