TWO WEEKS ARMS AND LEGS

Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

Select the desired weight from the rack and assume a shoulder width stance. Using a supinated grip, take a deep breath and curl the dumbbells towards your shoulders. Once the biceps are fully shortened, rotate the forearms to a pronated position (palms down) and slowly lower the weight back to the starting position. Repeat for the desired number of repetitions. Don�t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn�t shift forward in the socket as you lower the weight. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps. Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.

Walk the feet towards the hands. Keep all the weight on your toes while doing these. At the top position when you've pushed overhead, shrug the shoulders up to complete each rep. This will ensure you are doing a full range of motion, so you will build strength, flexibility and size. Get the head in front of the hands. The further you lean forward during dynamic pressing exercises, the more the shoulders are going to work.

Stand up with your back straight, shoulders back, and chest lifted. Grip a set of dumbbells with your palms facing down (pronated grip) and rest the weights on the front of your thighs. Exhale and bend your elbows to lift the weights toward your shoulders. Lift the weights until you feel a complete biceps contraction. Lower the dumbbells to the starting position slowly and with control, inhaling as you go.

Attach the middle of your lastics on the top hook. Stand facing the wall and grab the handles with an underhand grip. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. IMPORTANT: IN ORDER TO HIT THAT LATERAL HEAD, INVERT YOUR SHOULDERS INWARDS. Pre-tension your shoulders, hips, and core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows. Slowly bend your elbows to return to the starting position.

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. NOTE: There are a few essential things to watch for when doing this exercise. First, avoid swinging motions or overcompensating with your shoulders. Keep your pelvis tucked and core engaged to prevent shifting during the concentric phase of the exercise. If you struggle with shoulder or back compensations, stand against a wall and don�t allow your back to come away during the movement.

Attach the middle of your lastics on the top hook. Stand facing the wall and grab the handles with an underhand grip. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. IMPORTANT: IN ORDER TO HIT THAT MEDIAL HEAD, TURN YOUR SHOULDERS OUT. Pre-tension your shoulders, hips, and core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows. Slowly bend your elbows to return to the starting position.

You won�t be able to lift nearly as much in a reverse curl (pronated grip) as you will with a traditional bicep curl (supinated grip). A good rule of thumb is to start off with about half of whatever weight you currently curl for your biceps. Start with a shoulder width apart, pronated grip (palms facing down, knuckles towards face). The bar should be resting on your thighs. On the EZ bar, you will grab onto the downward slopes towards the outside of the bar. If you are using a straight bar, then you�ll simply aim for a shoulder width apart pronated grip. Pull the bar up slowly towards your chin, hinging at your elbows. It�s important to keep your elbows, back, and core as still as possible. If you can�t do this without rocking your arms and torso back and forth, then you probably have too much weight on the bar. Only the lower half of your arms should be moving. Squeeze, or flex, at the top, and hold it for a second or two. Exhale as you lift the bar towards you. Inhale on the way down. Make sure your movement is slow and controlled upon descent.