single arm dumbbell press

Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement). You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Bulgarian Split Squat

Hanging Leg Raise

Single Leg Hip Thrust

Hanging leg raises

Barbell Flat Bench Press

Barbell Hang Clean

Grab a barbell with a shoulder width pronated or supinated grip. Bend forward at your hips while maintaining a flat back. Pull the weight toward your upper abdomen. Lower the weight in a controlled manner and repeat.

Barbell Bent Over Row

full body Week 1(day1)

Circuit

full body week 1(day1)

full body week 1(day1)

movements

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