Extraordinary Health Magazine Extraordinary Health Vol 30 | Page 35

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Bent Over Row (takes place of the pullup) - 3 sets x 10 reps
A heavy emphasis on lats, biceps and core.
• With a dumbbell in each
hand (palms facing your
torso), bend your knees
slightly and bring your
torso forward by bending
at the waist; as you bend
make sure to keep your
head up and back straight
until it is almost parallel
to the floor. This is your
starting position.
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• Keeping torso stationary,
lift the dumbbells to your
side, keeping the elbows
close to the body. On the
top contracted position,
squeeze the back muscles
and hold for a second.
• Slowly lower the weight
again to the starting
position as you inhale.
One-Legged Box Squat – 3 sets x 5 reps
Heavy emphasis on lower body, quads, hamstrings, glutes
• Hinge from the hips
and sit back onto the
box. Think of your knee
and tibia being almost
completely vertical.
• Keep your weight in the center
of your foot. Pause 1 second
on the box and then change
direction.
Vol 30 • Extraordinary Health ™ 33