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GG Islip NewsLetter Workout
DB press with isometric lunge 1. Start by holding the Dumbells at shoulder level. 2. Proceed into a lunge position and hold this position throughout movement. 3. While in the lunge position press the dumbells above your head for the recommended repetitions. 4. You can switch your legs halfway between the set or switch them on your next set. |
1-leg rotary pull 1. Start by standing on one leg and holding a cable handle with the opposite hand.
2. Proceed to pull the cable handle towards your waist while maintaining your balance on one leg.
3. You will also rotate your body slightly to do this.
4. Complete the desired repetitions and repeat with the other arm and leg.
Supine DB chest press on ball 1. Lie on your back on a stability ball with your hips parallel with your upper body.
2. Hold a dumbell in each hand with your arms extended.
3. Bend your elbows and lower the dumbells down towards your chest. Keep your elbows at about 90 degrees and your wrists directly above your elbows.
4. Return to the starting position and repeat.
Free Motion Lat Pulldowns 1. Start by grabbing the handles and then sitting down on the bench with your knees tucked under the pads.
2. Proceed to pull the handles down until your hands reach shoulder level.
3. Return to the starting position and repeat according to the prescribed repetitions.
Diagonal Chop Starting Position: Start with your arms extended holding the medicine ball up and to your right.
2.Bring medicine ball down in a wood chopping motion towards your left foot.
3.During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
Seated Russian Twist Sit on your butt and suspend your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground.
Repeat for the prescribed number of repetitions.