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Exercise Coaching Tips

Chest elevated, shoulders retracted

Smash hips forward by strongly

contracting the glutes

Keep arms s trai ght to guide the

dumbbell

Feet hip width apart with knees over

toes

Drive through heels

Strongly contract the glutes to bring

the hips through quickly, brace the

core

Heels on the floor hip width apart

and cl ose to your bum

Brace the core so l ower back in

contact with the floor

Hold the dumbbell with your upper

arm on the floor around 45 degrees

Hold the dumbbell around chin

height,elbows 45 degrees shoulders

retracted and chest elevated

Take a long stance, drop hips down

in a straight li ne, back knee just

behind the hip

Front knee in l ine with toe but does

not break them, drive through the

heel

Hold dumbbell chin height, elbows

45 degrees shoulders retracted and

chest elevated

Sit weight back on the heels, drive

knees out over toes, keeping as

upright as possible

Drive the hips through by squeezing

the glutes to finish the squat

Press dumbbell over crown of the

head until arms are extended,

ensure that core is engaged.

Shoulders retracted and chest

elevated, sl ight bend of the knee

Push your hips as far back as

possible maintaining straight legs

and upper body

Smash your hips i n quickly keeping

the weight close throughout the li ft

Maintain straight back parallel

with the floor, straight legs so

hamstrings act as stabili sers

Pull the dumbbell in to your arm

pits, elbow goes back as far as

possible at 45 degrees

Brace the core

Find an appropriate place to have

your dumbbell elevated ... I us ed my

step for this one

Keep chest elevated and back

strai ght, extend hips

Brace the core to resi st lateral

flexion

Hip

Thrusts

One Dumbbell Workout

Squat to

Press

Goblet

Split Squat

Uni-lateral

Floor

Press

Exercise Images

RDL

S.A.B.O.R.

Dumbbell

Swings

Suitcase

Deadlift

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Disclaimer

The information and exercises in this product are offered for educational and training purposes only; people reading this

product should be cautioned that there is a natural risk when partaking in any form of physical activity. Therefore people

wishing to partake in the exercises given should consult a doctor before performing such activity. Readers should

consider the exercises and the techniques given, these may not be suitable for some individuals and if performed

incorrectly they could become dangerous to your health. Therefore the author takes no liability for injury.

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