GOT A DUMBELL???
Unilateral Dumbell / Bodyweight Arm Strength Training
———————————————— ————————-Complete Session by Alternating Sides
as you go through each exercise
Run over main exercises 3/4 Rounds
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Warm up
10 x Shoulder Dislocation with wood stick
20 Reverse grip Shoulder Raises Pulses
10 Single Arm Reverse Bridge Raises
10 (each side) Shoulder Rotation or Helicopters -This is also a great coordination work
10 Single Leg Hip Rotation raises
2 Rounds of 5 Frw/Bckw Wide Stance Hops
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Single Arm Dumbell Swing to Pull/ Press ( Focus is on Press)
Build each round by adding one rep
Start with 1 Press then 2 Presses building up to 10
First round use the heaviest DB you can complete round, each round you drop the weight if needed or drop the reps by one and complete less rounds, let’s say 8 rather than 10. The goal is to be able to Press all the way.
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30 Secs 2 Point Plank holds ( opposite works together)
BEGINNERS
30 Secs 3 Point Plank instead
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10 Unilateral Loading Push UPS
PLEASE VIEW BEGINNERS VERSION
—————————————————————-10 Single Arm Ground Rotation Pull Press
Use weight in accord with your strength
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FINISH EACH ROUND WITH A HANGING STRETCH IF YOU HAVE A PULL UP BAR AT HOME
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