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UNCOMMON EXERCISE DESCRIPTIONS AND DEMOS
LEGS
Deadlifts (Stiff Leg)- Hold either a Straightbar or 2 Dumbbbells in front of you while standing up straight. Arms are lengthened and weights should be down around your waist area. Very Slightly bend your knees (not even 15 degrees). Keeping your knees slightly bent at that angle and back straight at all times (no curving over of the upper spine), bend down at the waist holding the weight with arms straight as you bend over to stretch out the hamstrings (very similar motion to bending down and touching your toes). Go down to where your hips reach a 90 degree angle bend, about parallel to the floor your back should look. Bring yourself back up in the same motion you went down, knees still slightly bent, back never curving at the top via shoulder protrusion (shoulders rounded forward), and this time at the top squeeze your two glutes (buttox) tightly to create a maximal contraction. Repeat until you hit your rep target! This exercise works the entire body, but really emphasizes and is used mostly for Hamstring and Glute work.
BACK
One Arm Dumbbell Rows- On a Flat Bench, place one knee on the bench while the other foot is on the floor, leg straight. With the arm on the same side as the foot on the floor, grab your dumbbell. Bend over at the waist until your back is parallel to the wall and floor, arm hanging down by the side holding the weight. Keeping your back straight and strong posture, pull the dumbbell up towards your ribs/abdominal area to create the contraction for the back muscles. Lower back down and repeat until you hit your rep target. This exercises works mostly the rhomboids, trapezius, erector spinae, and latissimus dorsi.
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