DB Swings

DB Swings 5 x 20 Stand with feet shoulder width apart and hands grasping a DB with palms facing each other Keep shoulders down and back and core engaged for entire movement  Send the hips backwards and swing the DB between your legs keeping the DB close to the groin...

DB Prone Hamstring Curl

DB Prone Hamstring Curl 4 x 15 reps Start laying prone on a bench with knees close to the edge Grasp the sides of the bench for stability  Start with the DB on the ground, extend the legs & Pinch the dumbbell with your feet  Keep legs and feet squeezed together...

DB Romanian Deadlift

DB Romanian Deadlift 4 x 15 reps Slow and controlled (3 seconds down, 1 second up) Stand hip width apart with a dumbbell in each hand Push your hips back, keeping lower back arched Your knees should be slightly bent  Lower your upper body feeling the stretch in the...

DB Sumo Deadlift

DB Sumo Deadlift 3 x 12-15 reps   Stand in a wide stance and have your feet pointed outwards Hold a dumbbell with both arms and have it hang in between your legs Keep chest upright and core engaged and spine straight Send hips back and slowly bend the knees and...

DB Drop Step Lunge

DB Drop Step Lunge 4 x 8-10 reps each leg Start standing upright and feet together  The core should remain engaged the whole movement  Take a step backwards and slowly lower body till the knee hits the ground Once it hits the floor drive upwards and return to starting...