Definition for Ladies Spring 2014 Issue 001 April 2014 | Page 81

featured lifting workout

2 STANDING
DUMBBELL

A

LATERAL

B

RAISE
Stand with feet hip width apart, hands to the sides of your thighs, palms facing in. Exhale and lift arms out to the
side and just slightly in front until they are at shoulder height. Your arms should be straight, but with a soft bend to
avoid locking the elbows, and the wrists should be straight. Lower down slowly, but stop just short of the beginning
position to keep deltoids engaged. Maintain a stable core throughout the exercise and do not use momentum.
Alternative: Seated or with Resistance Band

3 STANDING
A

B

DUMBBELL
FRONT
RAISE

Stand with feet hip width apart, a soft bend in the knees, holding dumbbells down in front of your thighs palms facing down. Exhale and raise one
arm at a time up to shoulder height while maintaining a soft bend in the
elbow and a stable wrist, and then inhale and lower. Alternate arms.
Alternative: Both arms at a time or with Resistance Band

A

5 TRX REAR DELT FLY
B

Grab the handles with palms facing in, arms outstretched in front of
you and move feet toward anchor point to make it challenging but
keep good form. Test your position with the first rep. Spread arms
out and back at shoulder height, maintaining soft bend in the elbows,
squeezing shoulder blades together like you are cracking a walnut
between them, engage your core the entire time (do not sag your hips
down). Bring your arms back together slowly and controlled. The closer
you move toward the anchor point the more challenging the exercise.
Alternative: TRX W or Y Pull