Circuit 1

Complete this round 3 times.

Front Raises

Complete 10 repetitions

Coaching Tips For Front Raises

Follow these cues to perform Front Raises correctly:

• Don't use any momentum
• Start with the palms facing away from the body
• Don't rest your elbows on your body.

Half Kneeling DB Press

Complete 10 repetitions

The half kneeling dumbbell press is an excellent unilateral vertical press variation for all abilities.

Benefits of Half Kneeling DB Press

The primary benefit is the strength gained in the shoulder, improving the vertical press strength. The secondary benefit is the core adaptation through resisting rotation.

How To Do Half Kneeling DB Press

1. Find a stable half kneeling position with the knee at
2. degrees.
3. Start with the dumbbell at the shoulder, with the elbow facing slightly away from the body.
4. Press the dumbbell overhead and lock the elbow to move through the full range of motion.
5. Move back to the starting position with control. Do not let the weight pull you out of position.

Coaching Tips For Half Kneeling DB Press

Follow these cues to perform Half Kneeling DB Press correctly:

• Create a stable base in the lunge position, with the front knee at 90 degrees
• Keep the rib caged tucked and lock the elbow overhead.

DB Crush Grip Floor Press

Complete 18 repetitions

The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.

Benefits of DB Crush Grip Floor Press

The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.

How To Do DB Crush Grip Floor Press

1. Lye flat on the floor with the feet securely planted on the floor.
2. With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
3. Lock the elbows at the top of the repetition.
4. Return to the starting position with control.

Coaching Tips For DB Crush Grip Floor Press

Follow these cues to perform DB Crush Grip Floor Press correctly:

• Ensure you have a good grip on the heads of the DB
• Lower your elbows and gentle touch them to the floor
• Move with control.

Circuit 2

Complete this round 3 times.

Alternating Bicep Curls

Complete 14 repetitions

Coaching Tips For Alternating Bicep Curls

Follow these cues to perform Alternating Bicep Curls correctly:

• Do not use any momentum
• Start with the palms facing away from the body
• Do not rest your elbows on your body.

Tall Kneeling Single Arm Banded Row

Complete 12 repetitions

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

• Keep the spine as straight as possible
• Keep elbow close to the body.

Overhead DB Tricep Extension

Complete 14 repetitions

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

• Do not use any momentum
• Keep the elbows in a fixed position
• Isolate the triceps.

Circuit 3

Complete this round 3 times.

Bicep Curls

Complete 14 repetitions

Coaching Tips For Bicep Curls

Follow these cues to perform Bicep Curls correctly:

• Do not use any momentum
• Start with the palms facing away from the body
• Do not rest your elbows on your body.

DB Strict Press

Complete 9 repetitions

Coaching Tips For DB Strict Press

Follow these cues to perform DB Strict Press correctly:

• Do not flare out the elbows
• Keep rib cage tucked at all times
• Finish with the biceps next to the ears.