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Pre-Season training Macrocyle 1

Pre-Season training Macrocyle 1

Pre-Season training Macrocyle 1

  • Weeks 22-26 of Macrocycle 1 for Pre-Season training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in supersets of 2-3 exercises with 60 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

Resisted Pullovers

1. Lie on your back with the ball under your upper back. Hold a medicine ball with your arms extended above your head.
2. Raise the ball to a 45 degree angle and have a partner push down on the ball.
3. Try to resist your partners pushing and return to the 45 degree angle to repeat.

Glute Hip Extension on ball

1. Lie on your stomach across the top of a stability ball.
2. Bend your knees and place ankle weights around the feet.
3. Extend your hips and raise your legs up towards the ceiling by contracting your glutes.
4. Return to the starting position and repeat.

Lunge Crossover with med ball and balance disc

1) Stand with feet hip width apart. Take leg and step back approximately 2 feet standing on the ball of the foot. Place the front foot on a balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Close Grip DB Press

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms close to your body and your hands aligned at the nipple line.

Standing Hamstring Curl

1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position – hyperextension of the low back may cause injury.

Alternating Kettlebell Shoulder Press Balance

1. Start by balancing yourself on the board. Next balance yourself holding a kettlebell in each hand at shoulder height.
2. Press one kettlebell up over your head and return to the starting position. Repeat for the prescribed number of repetitions and then switch arms.
3. For variety you can alternate pressing back and forth for the desired repetitions.

Pullup

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Use a weighted vest or lat pulldown machine on heavier days(Mondays).

DB bicep curl on ball

1. Start by placing knees on top of the stability ball and balance on your shins.
2. Holding a dumbell in each hand perform a curl to shoulder height.
3. Keep your elbows next to your sides and return to the starting position.
4. Repeat according to the prescribed repetitions.

Dip

1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.

Perform with a weighted vest on heavier days.

Back Extension on ball

1. Lie face down on a stability ball positioned under your hips and your feet on the floor.
2. Place a toning bar within your crossed arms and held against your chest.
3. With your upper body parallel to your hips hyperextend slowly and raise your shoulders up towards the ceiling.
4. You should only move a couple of inches and there is no need to forcefully hyperextend or extend past your bodies range of motion. You will only risk injury.
5. Return to the neutral or parallel position and repeat.
Instead of a toning bar, a dumbell or a weighted plate can be used, especfially on low rep days(Mondays).

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Prone Knee Tucks on Ball

1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Drive your knees in towards your chest bringing the ball with you.
3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.

Straight arm trunk rotation with kettleballs

1. Start by sitting on a stability ball and holding two kettleballs out to the side.
2. Holding the kettleballs in this posiiton rotate your trunk so that your turn about 90 degrees.
3. Return to the starting position and repeat to the other side. Keep your body upright and abs stay tight.

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Pre-Season training Macrocycle 2

Pre-Season training Macrocycle 2

Pre-Season training Macrocycle 2

  • Weeks 27-31 of Macrocycle 2 for Pre-Season training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in straight sets with 60 seconds rest between sets.

Single Leg Hack Squat

1. Stand in the machine and lift one foot off the foot plate.
2. Bend the other leg until your knee reaches a 90 degree angle.
3. Stand back up to full extension and repeat for desired repetitions. Repeat with the other leg.
Perform this eexercise on heavier days.

Incline DB chest press on SB ball

1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.

Single Leg RDL with DB

1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and switch legs.
Remember to keep back straight – movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Standing Bent Over Row (barbell)

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3) Pull BB up to chest region squeeze shoulder blades together at top of movement.
4) Return to start position. Keep elbows close to body from start to finish.
Remember to keep back and head straight – hyperextension or flexion may cause injury.

Seated Dumbbell Arnold Press

Sit upright holding two dumbells.
Start position: Position DB’sl to ear level with an overhand grip (palms facing back).
Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement.
Return to start position.
Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Repeat with other arm.

Dumbbell Seated Rear Lateral Raise

1. Lie face down on flat or incline bench. Try to position body so that head is off end of bench (For incline bench, you may have to stand in order to clear face of seatback.)
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4. Return to start position.
Remember to keep head in a neutral position

Arm Rollout on the ball

1. Start by kneeling on the ground and placing one arm on top of the ball.
2. Keeping your abs tight and body parallel roll the ball forward letting your body roll forward with it.
3. Reach a point where it is hard to maintain stability and then using just your arm bring the ball in towards your body.
4. This is a great ab exercise but remember to keep your hips parallel with your body the entire time and just use your arm to move the ball forward and backwards.

Wood Chop with band or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Internal Rotation with band

1. Sit on a ball or bench and pin your elbow at your side.
2. Rotate your hand out away from the body and grab your band.
3. Rotate your hand back in holding the band and keeping your elbow pinned at your side.
4. Repeat for the desired repetitions and make sure that your elbow does not move during the movement.

External Rotation with band

1. Sit on a ball or bench and pin your elbow at your side.
2. Rotate your hand out in towards the center of your body and grab your band.
3. Rotate your hand back out holding the band and keeping your elbow pinned at your side.
4. Repeat for the desired repetitions and make sure that your elbow does not move during the movement.

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In-Season training Macrocycle 2

In-Season training Macrocycle 2

In-Season training Macrocycle 2

  • Weeks 32-36(or longer) of Macrocycle 2 for In-Season training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Rest 30 seconds between sets.

Leg 45 degree leg press

1. Sit in the machine and place one foot on the foot plate.
2. Bend your knee and lower the sled until your knee is bent to about 90 degrees.
3. Press your leg to full extension and repeat for the desired repetitions. Repeat with the other leg.

Alternating Press on Balance Board

Stand with feet shoulder width apart and knees slightly bent on a balance board.
Start position: Position DB’s or kettleballs to ear level with an overhand grip (palms facing forward).
Press one hand up above head keeping the wrist over the elbow and arms moving parallel to the body at all times.
Return to start position and repeat with other arm.
Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.

Towel Pull Up

1. Place two towels over a bar or fixed object.
2. Grip eac
h towel with your hands and proceed to perform a pullup.
3. Repeat according to the prescribed repetitions.

Use a weighted vest/belt on heavy days(Mondays).

Dip

1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.

Use a weighted belt/vest on heavy days(Mondays).

Vertical Hip Raise

1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Seated Reverse Wood Chop

1. Sit on a stability ball with your knees bent at 90 degrees.
2. Hold a medicine ball and start at your right hip.
3. Rotate your trunk and arms to lift the ball above your left shoulder.
4. You should rotate at your trunk first and then lift and twist your arms.
5. Return to the starting position and repeat to the other side.

Bench Press (dumbbell)

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Dumbbell Front Lateral Raise

1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise DB to front of body at shoulder height keeping elbows only slightly bent.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Repeat with other arm.

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In-Season training Macrocycle 1

In-Season training Macrocycle 1

In-Season training Macrocycle 1

  • Weeks 27-31(or longer) of Macrocycle 1 for In-Season training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Rest 60 seconds between sets.

leg rotary pull

1. Start by standing on one leg and holding a cable handle with the opposite hand.
2. Proceed to pull the cable handle towards your waist while maintaining your balance on one leg.
3. You will also rotate your body slightly to do this.
4. Complete the desired repetitions and repeat with the other arm and leg.

Pushup with med ball and balance board

1. Start by placing your feet on a balance board and a hand on each medicine ball.
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.

Kneeling Shoulder Press on Stability Ball

1) Position yourself with your knees on top of the ball and maintain your balance in an upright position.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.

Lying Leg Press

Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.

V-Bar Pullups

1. Start by placing a V-bar over a pull up bar.
2. Grab the V-bar and proceed to pull y
ourself up towards the top.
3. Lower yourself until your arms are straight and then repeat for the desired repetitions.

Kneeling Cable Tricep Extension

1. Kneel in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2. Start position: Bend forward so your body is at a 45 degree angle.
3. Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4. Return to start position with elbows extended
5. Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Seated Back Extension

Starting Position: Sit upright in the machine with your upper back against the roller.
Keeping your back flat hyperextend so that you push against the roller pad.
Extend back to almost a neutral position and then return to the starting position.

Perform this execise on heavy days(Mondays).

Straight Leg Leg Lift

1. Start by lying on your back with your legs perpendicular to the floor holding a stability ball in between your legs.
2. Keeping your abs tight and your lower back in a neutral position slowly lower the ball towards the floor.
3. Once you reach the floor return to the starting position and repeat.
4. If you find that your lower back is coming up off the floor shorten the range of motion until your abdominal muscles get stronger.

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Functional training Macrocycle 2

Functional training Macrocycle 2

Functional training Macrocycle 2

  • Weeks 17-21 of Macrocycle 2 for Functional training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Rest 60 seconds between sets.

Leg kick on ball

1. Start by lying on top of the ball with your stomach and toes on the ground with your knees extended. Your arms should be at your side.
2. Reach forward with your arms so that your hands are on the ground. While doing this curl your legs up so that your knees are at a 90 degree angle.
3. Return to the starting position and repeat.

Slide board hamstring curls

1. Start by putting something on your shoes or place a towel on the slide board.
2. Place your heels on the slide board and lie on your back.
3. Proceed to press into the slide board and pull your feet towards your hips while raise your hips off the ground.
3. Return to the starting position and repeat for the desired repetitions.

Towel Chin-ups

1. Place a towel around a bar so that the ends are hanging down.
2. Grab each end of the towel with your hands and proceed to perform a pull-up.
3. Continue for the prescribed repetitions.
Use a weighted vest on heavier days(Mondays).

Forward Lunge with resistance

1. Start by holding dumbells in each hand as well as the handles of a band.
2. The band should be long enough to be draped in front of your shins.
3. Lunge across your body at a 45 degree angle so that while you are lunging your shin is getting resistance from the band.
4. Return to the starting position and repeat with your other leg.

Arm DB Chest Press on ball

1. Start by lying on your back on the ball. Holding a dumbell in one hand with your elbow out with both feet on the floor.
2. Contract your abdominals to maintain stability and once you are stabilized press the dumbell up above your chest.
3. Continue for the required number of repetitions and then repeat with opposite arm.

Lying Barbell Extension

1) Sit in upright position on a flat bench. Grasp bar with shoulder or medium width with overhand grip and rest it on thighs.
2) Start position: Lie onto back and bring the barbell to your chest. Press bar up so that bar is directly over upper chest.
3) Lower bar towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Preacher Curls

1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip if applicable.
4) Flex at elbows and curl handle up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized – do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

Supine Calf Raise

1. Lie on your back with the ball under your upper back.
2. Push off your toes so that your heels and legs rise towards the ceiling.
3. Return to the starting position and repeat for the prescribed repetitions.

Partner Med Ball Standing Twist

Starting Position: Have two people stand back to back with one person holding a medicine ball. One individual twists to the right side while the other individual twists to their left side.
Exchange the medicine ball and return to the starting position.
Repeat to the other side.

Double arm DB pullover

1. Lie on your back on the ball and place the ball under your upper back.
2. Hold 1 dumbell with 2 hands around the the inside
of the dumbell or onto the handle.
3. Keeping your elbows straight let the dumbell descend behind your head controlling it with your shoulders and back muscles.
4. Once your arms reach parallel with your body then bring the dumbell back up to the starting position using just your shoulder and back muscles.
5. Repeat for the prescribed repetitions.

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Functional training Macrocycle 01

Functional training Macrocycle 01

Functional training Macrocycle 1

  • Weeks 12-16 of Macrocycle 1 for Functional training.
  • This is a twice a week resistance training.
  • Do 5-10 minutes of a dynamic warm-up. Rest 45 seconds between sets.

Hip Flexor thrust

1. Stand with feet hip width apart and place a band around the ankle. The band should be fixed to an object at the other end.
2. Raise the leg that has the band forward and hip. Think of driving your knee out and then up towards the ceiling.
3. Tighten your core and maintain balance when performing this exercise.
4. Return to the starting position and repeat. Perform with the other leg.

Box Step with Barbell & Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
3. Repeat with other leg and continue according to prescribed number of repetitions.

Incline DB chest press on SB ball

1. Lie on the ball so
that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.

Lying Hamstring Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.

Weighted Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90¢X.
5) Return to start position.
6) To increase resistance, place arms behind head „³ arms extended overhead „³ holding weight plate or weighted object across chest.

DB Shoulder Press and Twist

1. Stand with your feet shoulder width apart and the dumbells at shoulder level.
2. Press the dumbells up above your head and simultaneously twist your trunk.
3. Return to the starting position and then twist to the opposite direction.
4. Keep your feet planted and stationary the entire time.

Leg Glute activation

1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glute on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.

Two Arm Cable Pushdown

1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability.
2) Start position: Grasp bar with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°.
3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level .
4) Return to start position.
5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.

Chinup

1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

On the heavy days (Mondays), use a weighted vest for added resistance.

Dumbbell Hammer Curl

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.

One Arm Crunch

1) Start position: Lie back onto floor or bench with knees bent and one hand behind head. Raise one arm straight up and hold a medicine ball. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Seated Trunk Rotation with 1 leg

1. Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders.
2. Slowly raise one leg off the floor and maintain your balance.
3. Now rotate your trunk back and forth holding the dumbell out in front of you and keeping one leg off the floor.
4. Continue for the prescribed number of repetitions and repeat with the other leg.

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