Circuit 1

Complete this round 3 times.

DB Single Arm Farmers March

Complete 10 repetitions

Coaching Tips For DB Single Arm Farmers March

Follow these cues to perform DB Single Arm Farmers March correctly:

• Keep a slight bend in the arm holding the weight
• Slowly march in place keeping the shoulders and hips square, not moving the weight at all.

Tall Plank DB Pass Through

Complete 8 repetitions

Coaching Tips For Tall Plank DB Pass Through

Follow these cues to perform Tall Plank DB Pass Through correctly:

• Resist any rotation from the dumbbell, keeping the hips and shoulders square.

DB Crush Grip Cross Chop

Complete 10 repetitions

Coaching Tips For DB Crush Grip Cross Chop

Follow these cues to perform DB Crush Grip Cross Chop correctly:

• Rotate the entire trunk with power, return to the starting position slowly keeping the dumbbell infront of you.

Circuit 2

Complete this round 3 times.

Dumbell Pullover on Floor

Complete 12 repetitions

The dumbbell pullover on floor is an amazing anterior core exercise that is very simple but when done correctly can be very challenging.

Benefits of Dumbell Pullover on Floor

The main benefit of the dumbbell pull over on floor is the adaptation it creates in the abdominals (anterior core). Fighting to maintain this anti-extension position while the weight pulls on your abdominals can create a stimulus for the adaptation desired in the abdominals. The secondary benefit to the dumbbell pullover on the floor is the strength and mobility adaptations in the shoulders (lats), lifting the weight back to the starting position requires engagement of the lats.

How To Do Dumbell Pullover on Floor

1. Start with the elbows locked and the weight overhead with the weight securely in the hands. The knees can be raised or on the floor but personally I prefer them raised
2. Slowly lower the weight towards the floor overhead, allowing the weight to pull on the abdominals.
3. As the weight pulls on the abdominals its very important that you don’t lift the lower back off the floor. If the lower back comes off the floor and the stomach lifts up the abdominal muscles will be doing much less work.

Coaching Tips For Dumbell Pullover on Floor

Follow these cues to perform Dumbell Pullover on Floor correctly:

• Move slowly with control, feeling the weight of the dumbbell pull on the core
• Keep a slight bend in the arms.

DB Full Moon

Complete 8 repetitions

Coaching Tips For DB Full Moon

Follow these cues to perform DB Full Moon correctly:

• Rotate the trunk
• Move with some speed
• Watch the dumbbell thoughout the entire movement.

Half Kneeling DB Crush Grip Cross Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling DB Crush Grip Cross Chop

Follow these cues to perform Half Kneeling DB Crush Grip Cross Chop correctly:

• Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.

Circuit 3

Complete this round 3 times.

Double DB Farmers March

Complete 18 repetitions

Coaching Tips For Double DB Farmers March

Follow these cues to perform Double DB Farmers March correctly:

• Slowly transition from one foot to the next
• Keep a slight bend in the arms while holding the DB's
• Lift the knees to at least hip height.

Deadbug Hold with Single Leg Lowered

Complete 35 seconds

Coaching Tips For Deadbug Hold with Single Leg Lowered

Follow these cues to perform Deadbug Hold with Single Leg Lowered correctly:

• Ensure lower back is pressed into the floor
• Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.