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one-handed dumbbell snatch
one-handed dumbbell snatch
Start with a 6 or 8 kg dumbell then try to up the weight over three sets, if possible.
Perform 3 sets in a 12-10-8 rep pattern
FRont lat cable pulldown
FRont lat cable pulldown
Start with a weight that feels OK for 12 reps then try to up the weight over three sets
12-10-8
one-legged dumbbell romanian deadlift
one-legged dumbbell romanian deadlift
Start with a pair of 4kg dumbells then try to up the weight over three sets
12-10-8
knee raise with twist
knee raise with twist
Can also be performed with a single plate, kettlebell or two-handled ball
Start with a quite heavy weight, around 8 to 10kg then carefully up the weight
12-10-8
Combination curl, press & triceps extension
Combination curl, press & triceps extension
Start with a weight plate around 7.5kg then increase as strength improves
12-10-8
glute bridge with dumbells or bar
glute bridge with dumbells or bar
Select a total weight around 15-16kg then up the weight carefully
15-12-9
oblique frog crunch
oblique frog crunch
Perform 3 sets of 12 on each side, try to keep the movements quite slow.
reverse bridge
reverse bridge
Start off by forming a bridge with bent legs, then straighten one at a time; then hold for 10 seconds. Relax then repeat for a total of 20 bridges
dumbbell or kettlebell swing
dumbbell or kettlebell swing
Can also be performed with a single handled plate, kettlebell or handled ball
Start with 7-8kg then up it as confidence increases
15-12-9
prone pass around in hyper-extension
prone pass around in hyper-extension
Can be performed with a single dumbbell or medicine ball. Keep weight low until very confident in movement. Go in same direction for 10 reps then reverse for 10 reps
Perform 3 sets, rest for 30s between sets
lunge jump (alternate legs)
lunge jump (alternate legs)
Can also be performed with a single plate, kettlebell or ball held close to chest
Start with a total around 10kg then increase as appropriate
12-10-8
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