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Rear Fly

Rear Fly

A.

Begin with your legs together and knees slightly bent. Lean forward at the hip with a neutral spine. Hold a dumbbell in each hand with your arms in front of your body and a slight bend at the elbow. With controlled movements, raise your arms directly out to the side. Make sure to maintain the slight bend in the elbow. Slowly return to starting position.

Overhead Chest Press

Overhead Chest Press

A.

Begin standing with your feet together and a dumbbell in each hand. Have your arms in line with your shoulders and bend your elbow at a 90-degree angle. From here, lift your arms straight above your head. Slowly lower back to start.

Down Dog Push-up

Down Dog Push-up

A.

Begin in down dog with hands shoulder width apart. Slowly bend your arms with your elbows out and perform a push-up. Make sure to maintain a neutral spine and engage your core throughout the move.

Bent-Over Front Raises

Bent-Over Front Raises

A.

Begin with feet together and a slight bend in your knees. With a neutral back, bend forward at a 45-degree angle. Hold a dumbbell in each hand in front of your body and maintain a slight bend in the elbow. From here, lift your arms straight in front of you until they are in line with your head. Make sure to keep the slight bend in your elbow. Slowly return to starting position.

Straight Arm Raises

Straight Arm Raises

A.

Begin with a dumbbell in each hand and arms by your side, feet together, palms facing away from your body. Raise your arms directly out to the side until you form a "Y" with your body. Slowly lower to starting position.

Here's The Second Test Exercsie

Here's The Second Test Exercsie

A.

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B.

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Test Exercise 2

Test Exercise 2

A.

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Test Exercise Two

Test Exercise Two

A.

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Dumbbell 3-Position Clean

Dumbbell 3-Position Clean

A.

Stand with feet shoulder width apart, then bend at a 45-degree angle keeping arms long and holding dumbells in front of you.

B.

Stand up and shrug shoulders, keeping arms straight.

C.

Return to starting position, then perform a pull raise, lifting elbows high and pointing out, palms facing body. Make sure to engage core.

D.

Return to starting position. Put the first two movements together, ending with dumbbells racked on shoulders. That's one rep.

Bent-Knee Back Fly

Bent-Knee Back Fly

A.

With one foot balanced on a bench or chair, engage the core and bend both knees until you feel tension in the hamstrings and glutes. Hold dumbbells in front of you.

B.

With shoulders pressed back, perform a back fly.

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