Circuit 1

Complete this round 3 times.

Single Arm DB Rack Tall Kneeling to Standing

Complete 8 repetitions

Coaching Tips For Single Arm DB Rack Tall Kneeling to Standing

Follow these cues to perform Single Arm DB Rack Tall Kneeling to Standing correctly:

• Find a stable DB front rack position
• Move slowly with control
• Gently plant the knee on the downward portion of the movement.

DB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

• Pinch the shoulder blades together
• Slowly move the chest towards the floor
• Keep the dumbbell close to the body and the hips high after the initial bend.

DB B-Stance Straight Leg Deadlift

Complete 9 repetitions

Coaching Tips For DB B-Stance Straight Leg Deadlift

Follow these cues to perform DB B-Stance Straight Leg Deadlift correctly:

• Make sure you keep the supporting foot facing outward and on your tip toes
• Only hinge to where your able to maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

DB B-Stance Squat

Complete 10 repetitions

Coaching Tips For DB B-Stance Squat

Follow these cues to perform DB B-Stance Squat correctly:

• Keep torso angle as verticle as possible
• The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

DB Suitcase Deadlift

Complete 8 repetitions

The dumbbell suitcase deadlift is a great secondary hinge variation for intermediate to advanced individuals.

Benefits of DB Suitcase Deadlift

The main benefit of the dumbbell suitcase deadlift is its ability to gain strength in both the hinge movement patter / posterior chain whilst simultaneously improving core strength.

How To Do DB Suitcase Deadlift

1. Start with the weight by your side not touching the body and in a full upright starting position.
2. Bend at the knees and the hips.
3. Move the chest towards the floor whilst keeping the hips high.
4. Do not let the dumbbell pull you out of position by resisting the rotation.
5. Come to the bottom of your hinge range of motion, not bending the back.
6. Stand up moving through the same range of motion just in the inverse and coming back to the starting position.

Coaching Tips For DB Suitcase Deadlift

Follow these cues to perform DB Suitcase Deadlift correctly:

• Keep hips and shoulders square at all times
• Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

Offset DB Walking Deadlift

Complete 10 repetitions

Coaching Tips For Offset DB Walking Deadlift

Follow these cues to perform Offset DB Walking Deadlift correctly:

• Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
• Only hinge to where your able to maintain an arch in the lower back
• Keep hips and shoulders square.

Circuit 3

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 11 repetitions

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

• Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

DB Goblet Squat In Lunge

Complete 10 repetitions

The dumbbell goblet squat in lunge is an excellent unilateral squatting variation, especially for beginners just learning the lunge position.

Benefits of DB Goblet Squat In Lunge

The main benefit of the dumbbell goblet squat in lunge is the strength gained in the uni-lateral movement pattern / the legs. It can also promote hip and knee stability.

How To Do DB Goblet Squat In Lunge

1. Start in a stable top of lunge position with the feet hip width apart and the weight at the chest.
2. Move the back knee towards the floor with control, gently touching the floor with the knee.
3. Keep a fixed torso angle throughout.
4. Use predominantly the front leg to come back to the starting position.

Coaching Tips For DB Goblet Squat In Lunge

Follow these cues to perform DB Goblet Squat In Lunge correctly:

• Keep front knee fixed over the ankle, torso slightly forward but stays fixed
• Create a wide stance to make balance easier
• Gently touch the knee to the floor and lift yourself with the front leg.