1-323-401-6903 4750 LINCOLN BLVD IN MARINA DEL REY, CA 90292
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July 2019

Lay back on a bench with your upper back resting on the bench and the rest of your body hanging off in line with your torso. Your feet are both flat on the floor, with your knees at a 90 degree angle. Lifting one leg off the ground and extending it straight, squeeze your glutes and lower your hips halfway to the floor then raise your hips back up until they are in line with your torso again. Repeat for number of reps and then repeat for the same

Front Plate Raise Standing up straight hold a barbell plate with both hands, palms facing each other and your arms extended. Slowly raise the plate as you exhale until it is a little about shoulder height. Hold for two counts. Don't swing the weight or bend the elbows. Your torso should remain still. Repeat for number of reps. Dumbbell Rear Delt Flies Hold a dumbbell in each hand palms facing each other, and bend at the waist keeping your chest facing down. Keeping your upper body facing down and still, and

Kettlebell Clean & Press Pick up the kettlebell with one hand and hold it between your legs. Keeping your arms close to your body pull up the kettlebell while doing a squat for momentum. On the pulling up motion bring the kettlebell between your forearm and bicep (rack position). From the rack position press the kettlebell up until the arm is straight. Slowly lower the kettlebell back down and repeat for number of reps and do the same on the opposite side, Battleropes Hold the ends of the ropes with your