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Exercise Descriptions – Intermediate Workout B

DB Split Squat – See above.

Y’s & T’s
• Lie on your chest on a bench. Place your forehead on the end of the bench.
• Raise your arms out in a “Y” position.
• Use the middle trapezius muscle (along the center of your back, below your shoulder blades) to lift your arms up to just above shoulder height.
• Slowly return to the start position. Try to limit the use of your deltoids/shoulders.
• After completing all reps for the “Y”, raise your arms out in a “T” position.
• Use your rhomboids (the muscles between your shoulder blades) to lift your arms up.

Inverted Rows

• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it a few inches wider than shoulder-width apart.
• Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.
DB Close-Grip 1-Arm Standing Shoulder Press

• Stand with your hips back, knees bent and abs braced.
• Hold dumbbells at shoulder level with palms toward head.
• Press one dumbbell overhead and slowly lower to the start position.
• Alternate sides until all reps are finished.
• Do not arch your back. Stand upright.

Leg Deadlift

• Stand with your feet slightly greater than shoulder-width apart.
• Pick one foot off the ground and extend that foot backward.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Let your arms hang at your sides.
• Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Go slowly and focus on balance.
• Go until your thigh is parallel to the floor, but keep your lower back flat.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• Complete all the given repetitions for one leg and then switch.