The whole session can be broken down into three sets of exercises, to be attempted one after another, without a break in between.
You can take a break to recover after the first circuit.
It is possible to work both with dumbbells or a straight bar (or Larry Scott).
It is also possible tochange the weights used from one exercise to the next – as long as the time taken doesn't turn into a break. |
FIRST MOVEMENT :
|
It is important that you avoid swinging the upper part of the body during this movement.
To do this, you should :
- Put one leg in front of the other, or,
- Press yourself against a wall. In the latter case, both feet are level, the knees should be slightly flexed to help you move your pelvis.
Carry out 8 to 15 repetitions.
Even if it seems easy the first time round, think of the next two attempts to follow.
|
SECOND MOVEMENT :
|
Don’t change your basic positioning.
One leg in front of the other, or pressed against a wall.
8 to 15 repetitions without a pause after the first movement.
Things are getting serious now, you can, if you need to, put down your dumbbells for as long as it takes you to pick up a different weight - then carry on.
|
THIRD MOVEMENT :
|
It is important that you avoid swinging the upper part of the body during this movement.
To do this, you should :
- Put one leg in front of the other, or,
- Press yourself against a wall. In the latter case, both feet are level, the knees should be slightly flexed to help you move your pelvis.
Carry out 8 to 15 repetitions.
It's becoming too difficult to continue?
That’s the reason it’s important to start the exercise carefully!
|
You can also use a bar or a bar hammer.
|
| |