Single Arm Dumbbell Row
The Single Arm Dumbbell Row performed on a bench is a pulling exercise with an anti-rotational component to it. The postural muscles of the back get a great workout when performing a dumbbell row with this set up, and it's great for training the lats independently so that you don't get used to compensating for one side with the other.
Side Planks
The side plank is one of the best full body stability exercises out there. This is a favorite of mine for personal training clients who have back and hip pain as it leaves no stone unturned. This exercise not only target the obliques, abs, and low back muscles, but also hits the shoulders and hip. The muscles of the rotator cuff and the hip stabilizers (particularly the glutes and TFL) get some good isometric work in during the side plank.
Conventional Deadlift
The deadlift is hands down one of the best total body strength exercises. It's gotten a bad rap from a lot of people, but generally speaking it get's that reputation from people seeing others who have hurt themselves doing it
Barbell Back Squat
The barbell back squat is a staple of many personal training and sports performance training programs. It's easy to see why when you become familiar with the exercise. Not many exercises challenge your body the way that loading up your shoulders with weight and moving it with your legs will, and the benefits translate to both performance and aesthetics. Regardless of your goals, some form of squatting is probably a pretty solid choice to work into your programming.
The Daily Lift – Sunday 7/9/17
Circuit 1: 3 Sets; Rest as needed Single Arm Prone Y x12E Supine Hip Circles x15E Side Plank x:30 Sec E Diagonal Half Sit Up x10E Circuit 2: 3 Sets; Rest as needed Plank Taps x15E Stability Ball Walkout x8 Stability Ball Leg Curl x10 Bike Sprint x :60 Sec *The Daily Lift is a general fitness program that is designed to increase power, strength, and cardiovascular fitness, but not every exercise is appropriate for everyone. If you do not know the proper form for an exercise or do not think that you should be doing an exercise you should seek professional
The Daily Lift – Saturday 7/8/17
Strength Circuit: 3 Sets; Rest as needed Hex Bar Deadlift x10 Inverted Rows x12 Hollow Hold x:30 Sec Core Circuit: 3 Sets; Rest as needed Forward/Reverse Bear Crawls x10 Yd E Alternating Pulldowns x20E Lateral Band Walks x10 Yd E Stability Ball Plank Circles x20E *The Daily Lift is a general fitness program that is designed to increase power, strength, and cardiovascular fitness, but not every exercise is appropriate for everyone. If you do not know the proper form for an exercise or do not think that you should be doing an exercise you should seek professional advice to avoid risking
The Daily Lift – Friday 7/7/17
Circuit: 3 Sets; Complete all exercises back to back, then rest 2 minutes between rounds Split Squat Jumps (Sub: Lunges) x:30 Sec Pushups x:30 Sec MB V-Twist x:30 Sec Lateral Line Hops x:30 Sec MB Slams x:30 Sec Side-to-Side Rope Swings x:30 Sec *The Daily Lift is a general fitness program that is designed to increase power, strength, and cardiovascular fitness, but not every exercise is appropriate for everyone. If you do not know the proper form for an exercise or do not think that you should be doing an exercise you should seek professional advice to avoid
The Daily Lift – Thursday 7/6/17
Circuit: 3 Sets; Rest as Needed MB Walkover Pushups xAMRAP Band Elevated Hip Extensions x15 100 Yard Shuttle (25 yds x 4) Supine Leg Lifts x12 Alternating Dumbell Rows x 15E Alternating Dumbell Step Ups x12E Contralateral Superman Hold x20 Seconds E Jump Rope Variation x100 *The Daily Lift is a general fitness program that is designed to increase power, strength, and cardiovascular fitness, but not every exercise is appropriate for everyone. If you do not know the proper form for an exercise or do not think that you should be doing an exercise you should seek professional advice to
The Daily Lift – Wednesday 7/5/17
Complex 1 5 Sets; Rest as needed Back Squat x12/10/10/8/8 Single Arm DB Push Press x8E Pull-ups x8 Complex 2 3 Sets; Rest as needed Single Arm DB Row (on Bench) x10E Alternating DB Lunges x10E Landmine Rotations x15E *The Daily Lift is a general fitness program that is designed to increase power, strength, and cardiovascular fitness, but not every exercise is appropriate for everyone. If you do not know the proper form for an exercise or do not think that you should be doing an exercise you should seek professional advice to avoid risking injury. Always be sure to
Barbell Curl/Press/Upright Row
This is the exercise that you need to do if you want to get some assisting work in but don't have much time. You can not only cram in work for your forearms, biceps, and shoulders in a short amount of time, but it's also an extremely demanding lift that will get your heart rate up and make you feel like you got quite a bit of work done without spending all day at the gym.