Dynamic Sport Exercise Intermediate

Fitness

Posted on

INTERMEDIATE

Squat Press

Hold barbell against clavicle, elbows facing forward and up.
Squat to 45 degrees so thighs are parallel to floor.
Press bar up and over head in one smooth, accelerated move.

Caution

Speed Skaters Lateral Lunge

Stand with legs slightly wider than shoulders.
Step laterally, then swing trailing leg across and behind body. Reach to floor while extending back leg as far as possible.
Jump laterally from down position, and repeat on other side.

Caution

Dips

Grip parallel bars, placing bar across palms.
Lower body as deep as you can comfortably go.
Keep weight forward, holding body at an angle.

Caution

Push-ups on Ball

Place hands on ball, fingers pointing downward and arms shoulder-width apart. Body should be in plank position.
Lower chest to ball, then press back up into extension.
Keep hips up and control shaking by remaining relaxed through upper body.

Caution

Plank Alternating Dumbbell Row

Assume push-up position with dumbbells in hands.
Keeping core tight and hips square, lift one weight up and back to body, not allowing any movement in hips.
Repeat on other side. Focus on core.

Caution

Standing Single Leg Dumbell Row

Balance on one leg. Bend at waist with non-standing leg extended. Let arm hang towards floor.
Slowly pull weight to body, rotating shoulder back.
Hold body still, with movement originating from arm and shoulder.

Caution

SQUAT PRESS

INTERMEDIATE

Squat Press

Hold barbell against clavicle, elbows facing forward and up.
Squat to 45 degrees so thighs are parallel to floor.
Press bar up and over head in one smooth, accelerated move.

Caution

Speed Skaters Lateral Lunge

Stand with legs slightly wider than shoulders.
Step laterally, then swing trailing leg across and behind body. Reach to floor while extending back leg as far as possible.
Jump laterally from down position, and repeat on other side.

Caution

Dips

Grip parallel bars, placing bar across palms.
Lower body as deep as you can comfortably go.
Keep weight forward, holding body at an angle.

Caution

Push-ups on Ball

Place hands on ball, fingers pointing downward and arms shoulder-width apart. Body should be in plank position.
Lower chest to ball, then press back up into extension.
Keep hips up and control shaking by remaining relaxed through upper body.

Caution

Plank Alternating Dumbbell Row

Assume push-up position with dumbbells in hands.
Keeping core tight and hips square, lift one weight up and back to body, not allowing any movement in hips.
Repeat on other side. Focus on core.

Caution

Standing Single Leg Dumbell Row

Balance on one leg. Bend at waist with non-standing leg extended. Let arm hang towards floor.
Slowly pull weight to body, rotating shoulder back.
Hold body still, with movement originating from arm and shoulder.

Caution





 

SPEED SKATERS LATERAL LUNGE

INTERMEDIATE

Squat Press

Hold barbell against clavicle, elbows facing forward and up.
Squat to 45 degrees so thighs are parallel to floor.
Press bar up and over head in one smooth, accelerated move.

Caution

Speed Skaters Lateral Lunge

Stand with legs slightly wider than shoulders.
Step laterally, then swing trailing leg across and behind body. Reach to floor while extending back leg as far as possible.
Jump laterally from down position, and repeat on other side.

Caution

Dips

Grip parallel bars, placing bar across palms.
Lower body as deep as you can comfortably go.
Keep weight forward, holding body at an angle.

Caution

Push-ups on Ball

Place hands on ball, fingers pointing downward and arms shoulder-width apart. Body should be in plank position.
Lower chest to ball, then press back up into extension.
Keep hips up and control shaking by remaining relaxed through upper body.

Caution

Plank Alternating Dumbbell Row

Assume push-up position with dumbbells in hands.
Keeping core tight and hips square, lift one weight up and back to body, not allowing any movement in hips.
Repeat on other side. Focus on core.

Caution

Standing Single Leg Dumbell Row

Balance on one leg. Bend at waist with non-standing leg extended. Let arm hang towards floor.
Slowly pull weight to body, rotating shoulder back.
Hold body still, with movement originating from arm and shoulder.

Caution





 

DIPS

INTERMEDIATE

Squat Press

Hold barbell against clavicle, elbows facing forward and up.
Squat to 45 degrees so thighs are parallel to floor.
Press bar up and over head in one smooth, accelerated move.

Caution

Speed Skaters Lateral Lunge

Stand with legs slightly wider than shoulders.
Step laterally, then swing trailing leg across and behind body. Reach to floor while extending back leg as far as possible.
Jump laterally from down position, and repeat on other side.

Caution

Dips

Grip parallel bars, placing bar across palms.
Lower body as deep as you can comfortably go.
Keep weight forward, holding body at an angle.

Caution

Push-ups on Ball

Place hands on ball, fingers pointing downward and arms shoulder-width apart. Body should be in plank position.
Lower chest to ball, then press back up into extension.
Keep hips up and control shaking by remaining relaxed through upper body.

Caution

Plank Alternating Dumbbell Row

Assume push-up position with dumbbells in hands.
Keeping core tight and hips square, lift one weight up and back to body, not allowing any movement in hips.
Repeat on other side. Focus on core.

Caution

Standing Single Leg Dumbell Row

Balance on one leg. Bend at waist with non-standing leg extended. Let arm hang towards floor.
Slowly pull weight to body, rotating shoulder back.
Hold body still, with movement originating from arm and shoulder.

Caution





 
Comments
Comments

Leave a Reply