It's Never Too Late
Barbell Lunge
Set the barbell just below shoulder height and grab ahold the barbell outside shoulder-width apart. Quarter squat underneath the barbell to place it on the base of your neck before unracking and stepping back to plant your feet hip-width apart.
Shift your weight to your stance leg as the other leg begins to step forward.
Initiate contact with the stepping legs heel until the foot is firmly planted and the back heel is lifted off the floor.
While maintaining an upright rigid torso, descend your back knee to the ground keeping your front heel down.
Raise your back knee once the front thigh has become parallel with the floor and push off your front forefoot to return to the starting position.
Front Squat
Rack the barbell to shoulder height. Bring your chest to the bar to rest the bar on the uppermost part of your shoulders and secure the bar in a front rack hold. If you are unable to comfortably hold this position, cross your arms instead to hold the barbell in place and keep your elbows high.
Lift the barbell and step back placing your feet just outside shoulder-width apart and slightly angled outward.
Keep your weight evenly distributed through your feet.
Begin to descend by reaching your hips slightly back.
Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to maintain an upright torso.
You should continue to descend to a deep enough depth that allows your spine to remain neutral before extending back to the starting position.
Barbell Step Up
Place the barbell just below shoulder height and stand with your back to the barbell.
Quarter squat to get underneath the barbell to place it on the base of your neck before lifting and stepping forward to stand in an upright position 3-6" in front of a plyo box.
Shift your weight onto your left leg in order to flex the right knee to suspend the foot over the deck of the plyo box before planting your right foot onto the deck.
Keeping an upright torso, shift your weight into your right leg to extend the right knee allowing your left foot to step onto the deck next to your right foot.
Return to the starting position by reversing the steps back to the ground.
Barbell Shoulder Press
Place the barbell at shoulder height and grab ahold the barbell shoulder-width apart.
Quarter squat underneath the barbell and place the barbell on your upper chest.
Turn your elbows underneath the barbell so that your forearms are vertical and your palms face upward before unracking the barbell and taking a step back.
Begin to extend your arms overhead by pressing through your palms to lift the barbell vertically.
The barbell should be aligned with your ears at full arm extension before descending it back to the starting position.
Bent Over Row
Stand upright with your feet shoulder-width apart and slightly angled out with the smith machine bar positioned to knee height.
Brace your core to keep your spine neutral before hinging your hips backward and flexing your knees to allow your extended arms to reach the bar.
Grab ahold the bar with your palms facing towards your body.
Unhook the bar and flex your elbows past your sides 45° from your torso to touch the bar to just above the belly button.
Lower the bar back to knee height and repeat for allotted repetitions.
Dumbbell Shoulder Raise
Stand in an upright posture with your feet at shoulder-width apart. Position a pair of dumbbells next to your hips with your palms facing in. Brace your core by breathing into your stomach and flexing your abdominal muscles.
Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with a slight upward rotation until you reach shoulder height.
Control the dumbbells as you return to the starting position.
Fragment of Sunlight
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9 июл 2024
