Move Back
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When going down, make sure that you keep the back straight, shoulders down and do not sink the hips, keep the neck align with the spine. Vary the hand position to emphasize different muscles.![Upright_Row_2]()
Keep the bar close to your body and lift it up to shoulder height.![Front_Lunge_3]()
Keep the bar at shoulder level, don’t let the arms fall. Keep the back straight and chest up while you sit on one leg. Do not lean forward.![Split_Jumps_4]()
From a lunge position, jump and land softly with the opposite leg. If this is too hard. Jump on one leg without switching legs.![BB_Pullover_5]()
Begin with your arms extended above your chest. Bring the bar all the way back while keeping the arms and elbows slightly flexed. Use your chest muscles to then bring the bar to chest height again.![DB_Walking__Lunges_6]()
Think that you are “walking.” You want to reach out, fully step forward, while you sit back and keep your back straight and core tight. Don’t lean forward. Step into a lunge from one leg to another in a continuous motion.![Narrow_Squat_7]()
Keep the legs slightly narrower than shoulder width apart to focus on the quadriceps muscles, which do most of the job when cycling. Sit back and keep your back straight and abdominals tight.![DB_Lunge__to_Bicep_Curl_8]()
In a lunge position, arms extended, lower the leg and do a bicep curl. This is one move. Do one leg at a time.Two Better Than One
There are some exercises that when coupled together will actually multiply your fitness, sports, and health goals.
Move Forward
- Two Better Than One
