| Barbell Wide Grip Bent Over Row |  View Video |
| Exercise Description: | |
Keep your back flat as you bend over to grasp a bar with a shoulder width grip. Keep your knees bent. Exhale and pull the weight up to your lower chest area. Keep your elbows out wide during the movement. Don't let your back round over as you lower the weight down. For a variation on this lift try using a supinated or palms up grip! | |
| 3 Day PFT Weight/Resistance Program View a Sample Exercise from this Program below | 3 Day PFT Weight/Resistance Program - Barbell and Dumbbells Only |
| 3 Day PFT Weight/Resistance Program - Dumbbells Only |
| Dumbbell Step Up | View Video |
| Exercise Description: | |
Use a 12 to 18 inch box for this exercise. The higher the box, the more difficult the exercise. Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand next to the box and turn so that the box is directly in front of you. Stand up straight, place your feet together, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Keep your back tight and chest out throughout the entire exercise. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Lift one foot (the lead foot) and step up onto the box (place your foot flat on the box). Shift your weight onto that leg and push, straightening the leg and lifting your opposite foot (the trail foot) off of the floor. Stand up and place the opposite foot on the box so that your are standing on the box. Breath out during this phase of the exercise. Now, step back and down off of the box, first with the trail foot and then with the lead foot, returning to the starting position with both feet on the floor. Breathe in during this phase of the exercise. Now repeat, leading with the opposite foot. | |
| 3 Day PFT Weight/Resistance Program | 3 Day PFT Weight/Resistance Program - Barbell and Dumbbells Only |
| 3 Day PFT Weight/Resistance Program - Dumbbells Only View a Sample Exercise from this Program below: |
| Dumbbell Reverse Lunge | View Video |
| Exercise Description: | |
Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand up straight, place your feet slightly closer than shoulder width apart, and keep your feet flat on the floor. Keep your back tight and chest out throughout this exercise. Make sure that the floor behind you is cleared of all objects and people (for at least 5 feet). Keep your head and neck in line with your torso so that you are looking forward. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Keeping one foot flat on the floor, lift the other foot and step back approximately two to three feet. Breath in during this phase of the exercise. As you step back keep your weight on your front foot. Your knee should extend forward so it is directly over your toe. Lean forward slightly at the waist so that your chest is over the middle of your thigh. Lower yourself until your back knee barely touches the floor. Now, pressing with your front leg, lift your back foot up and stand up. Breath out during this phase of the exercise. Once you have completed a set, repeat with the other leg. | |
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