24 02 '17
Hammer Curl The hammer curl is a great, full body exercise. With light weight loads you can really work the body in a different way than most exercises. 1. Begin by placing a dumbbell in each hand, standing with feet about shoulder width apart and in a good erect posture. 2. Bring the dumbbells to...
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24 02 '17
Sling The sling is very similar to the front raise, but is geared to stimulate athletic response in terms of muscle interconnectedness with athletic activities. 1. Stand with a split stance like you are walking/running with a dumbbell in each hand. 2. Raise the arm with the following leg straight up and stiff, but with...
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24 02 '17
Hyperextension This exercise primarily works the lower back. 1. Begin by getting onto the machine, locking your heels below the stops and lowering your upper body as far down as you can, relaxing at the hips. 2. Raise your body to at least horizontal or higher if you can; do not raise so high as...
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24 02 '17
Glute Ham Raise The gluteham raise, in relation to the hyperextension is different because the range of motion of this exercise carries you beyond parallel, allowing a full hamstring and gastroc contraction, which is particularly useful for a strong punch, sprint, etc. A hyperextension is mainly for the lower back, whereas the gluteham raise ties...
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24 02 '17
Hanging Leg Raise 1. This exercise is performed by hanging from a bar while keeping the legs straight. 2. Raise both legs at the same time to horizontal level, pause for one second then, slowly lower the legs to the starting position. Intensity can be increased by making legs straight instead of bending at the...
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24 02 '17
Romanian Deadlift (RDL) The RDL strengthens the lower back and is easily done with dumbbells. 1. To begin, grip the barbell or dumbbells, standing with arms relaxed to the side and feet shoulder width apart. From this position, bend the knees slightly then, bend forward at the waist. Let the barbell or dumbbells glide down...
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24 02 '17
Chin-up Hangs This exercise is a great warmdown after your workout. It will help decompress the spine and stretch worked muscles, which will speed recovery. Best of all, it’s simple and relatively easy to do. 1. Step up to or jump up to a pullup bar so that your are hanging with your hands about...
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24 02 '17
Walking Lunge This is a common and simple exercise. 1. Stand erect facing forward with good posture, i.e., eyes forward, chest up, etc. 2. Step forward into a long stance, stretching the back leg, while squatting down with the leading leg. The length of your step should be such that your knee does not protrude...
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24 02 '17
Pull ups Much like the chin up, a pull-up is a compound, pull-type exercise that works a large number of muscles in your back, shoulders, and arms. 1. Approach the pullup bar and extend your arms, taking a shoulder width, overhand grip on a pullup bar, i.e., palms facing away from you. Likely, you will...
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24 02 '17
Bounds This is a great warmup exercise prior to speed sprinting. 1. Mark out a 20-yard distance. Begin at one end of the distance in an upright position. 2. Step forward onto your right leg for the first bound. Take as large a step as you can, actually, you’re trying to go as fast as...
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