Exercises of the Week #5 - Free Weights, Free Weights, Free Weights

Check back next week, when we release some Cable Cross exercises. We don't want anybody to be intimidated by these machines. If you don't know what a Cable Cross machine is, feel free to explore the website to discover the photo of one. They're fun and help to execute a lot of corrective exercises.

Enjoy the Exercises of the Week.


Functional Fitness #148 Push-up off Dumbell, Twist, and Tri-cep Extension from Live Functional on Vimeo.
A very fun move.  Start with 5 to 10 lbs, make sure you use a dumbell you feel stable on, the smaller the edge the more likely the dumbell will shift.  A round dumbell will be harder to hold still.  If you have wrist pain or shoulder pains, probably not a good move for you.  Video does a good job of showing you the parameters of move.  The key here is shoulder stabilization.

Functional Fitness #142- Standing Tricep Extension from Live Functional on Vimeo.

Things to feel through this exercise
*Keep elbows still and gently reaching towards ceiling
*Not too much swinging into the torso
*Feel weight in middle of foot
*Inhale Hands Down, Exhale Hands Up
*Feel ribs expanding and loading

Functional Fitness #145 - Hammer Bicep Curl into Short Overhead Press from Live Functional on Vimeo.

Things to feel through this exercise:
*Keep shoulder blades on the back, no lifting shoulder blades toward the ears
*Keep the length in spine by reaching top of head toward ceiling, while knees are SLIGHTLY bent
* Breath is a little challenging, shorter breaths out, while keeping the breath lifted and full in the upper rib cage. You want the rib cage full of breath.
*Weight in the middle of feet.

Functional Fitness #140 - Brachio Radialis Curls aka Pronated Curls from Live Functional on Vimeo.

Things to FEEL thru this Exercise:
* Shoulder blades are stabilizing, keep them on your back and not lifting toward ears, also feel them pinch together a little bit.
(This is standard rule for all exercises using arms)
* Turn hands palm facing down 45 degrees off of ground. The knuckles remain in a fixed position. The ensures the burn is felt in the Brachioradialis muscle
* Breath Exhale hands up, Inhale hands down
* Keep spine lengthened reaching top of head up toward ceiling and knees SLIGHTLY bent.