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Dumbbell 3-Position Clean
Stand with feet shoulder width apart, then bend at a 45-degree angle keeping arms long and holding dumbells in front of you.
Stand up and shrug shoulders, keeping arms straight.
Return to starting position, then perform a pull raise, lifting elbows high and pointing out, palms facing body. Make sure to engage core.
Return to starting position. Put the first two movements together, ending with dumbbells racked on shoulders. That's one rep.
Standing with arms long and dumbells in front of you, engage the core and bend knees slightly.
With shoulders back, reach as far down as possible without hunching back, keeping core engaged. As you lift back up, keep the shoulders up. Squeeze glutes when back in starting position.
Big Reveal Plank
Begin in a side plank with one forearm on mat and the other hand behind head.
Lift hips up a few inches toward sky, opening chest and engaging core. Twist upper body down toward bottom armpit, keeping hips as squared-off and front-facing as possible. Open back up to side plank. That's one rep.
Begin in a plank position holding 3-5 lb weights with feet and arms hip-distance apart.
Turn one fist to face toward the other arm. Twist body into a side plank, using one arm for support and extending the other arm up toward sky. Hold this position for a few breaths, lifting bottom ribs and squeezing abs.
Lower and lift hips. Come back to center plank. That's one rep. Repeat on the other side.