Last week we started off with the beginner version of this total body exercise. This week we’re going to add a few elements to make this exercise a little more challenging for those who are in a more advanced stage of their fitness.
During each position, be sure to brace your core and concentrate on your shoulders. At no time should they roll forward or be in a shrugging position.
Position 1: Single-Leg Deadlift (one-arm grip)
Begin with your feet hip distance apart. Place the Body Bar in one hand, down next to your thigh with the elbow extended. With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar slightly below the knees. Simultaneously, elevate one leg behind you as the chest is coming forward. Return to starting positon.
Note: Keep your back long and make sure you are not rounding the spine as you lean forward.
Position 2: Bent Over Row
With your feet still hip distance apart, position the bar to the side of your body hanging straight down. Tilt from the hips and let the bar hang at your knees. Bend the elbow and pull back to bring the bar in towards the crease of your hip. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.
Note: Concentrate on your shoulder blades, imagining that you’re pinching a quarter as you bring your elbow back. Do not roll your shoulders forward.
Position 3: One Arm Bicep Curl
The opposite hand can assist by holding lightly at the opposite end of the bar. Start with the bar resting at the thighs with the elbows slightly in front of the body. Bend the elbows to bring the bar up towards the shoulder without letting the elbows move behind the body. Do not return to starting position
Position 4: Overhead One Arm Shoulder Press
While still in the flexed position of the bicep curl, rotate your hand so the bar is on your shoulder lengthwise. Extend the elbow and press the bar straight up from the shoulder. Your bicep and ear should be in alignment while your shoulder blades are contracted together. Bring the bar back down to your shoulder. Rotate the bar so you are now in the end position of the bicep curl. Extend the elbow so the bar is at the starting position of the bicep curl.
Repeat this sequence on one side 8-12 times and repeat on the other side. You can perform 2-3 sets.
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