Suitcase Swing // ABC’s // Yoke March // Tri Ext
The dumbbell suitcase swing can be implemented for a variety of reasons: full body endurance, explosiveness, and hip strength. Emma tried these for the first time and did a great job!
https://www.youtube.com/watch?v=Y6mnhWO235g&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=3&t=0s
Ab ABC’s are a great test for the core. This is a tough variation of 6”. Brian did a great job of getting full range of motion as well as keeping his legs straight and together.
https://www.youtube.com/watch?v=qDcjV9-V3FI&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=4&t=0s
Yoke Bar banded marches are tough! We used this exercise for endurance, hip strength, and it places a great deal of tension on the middle back. Peyton and I performed 1 set of 5 minutes. A way to make this harder would be to use the dip belt and add weight hanging from your hips.
https://www.youtube.com/watch?v=ye9UGvqsUyw&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=5&t=0s
This week we used micro and red bands for standing tricep extensions. This was a nice variation from using dumbbells. Using bands allowed us to perform more reps and placed less pressure on our elbow joints.
https://www.youtube.com/watch?v=76dmeF3ZubU&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=2&t=0s
We hope you enjoy these exercise variations!
Here are our winners from the week!
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“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras
Until next time Iron Made Community.
Best Regards,
Kevin Byers