Training Plan - Week 1

Week 1

This training plan was created by an NCAA certified strength and conditioning coach.

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Thrusters

What You'll Need
Dumbbells, some room to squat, and a towel for the sweat that'll be pouring profusely off of you.

Why You Should Be Doing This Exercise
If the daily special had quads, hip extension, shoulders and cardio/respiratory endurance, in it, would that interest you? It should because you'd be hard pressed to find a better total body exercise on the market.

Start
Holding your dumbbells in each hand at your shoulders with your palms facing each other, assume a ready to squat position. That means your feet should be slightly angled outwards, and shoulder width apart.

Middle
Step one here is to squat. That means bringing your thighs parallel to floor by pushing your hips back while keeping your back straight and your head looking straight ahead. Step two is explode out of that squat position. Step three is, as you straighten up, to do a shoulder press. That means those dumbbells you've been holding are now headed to the sky. Keep those palms facing each other throughout and don't lock your elbows at the top of the press.

Finish
Once you've run through your three steps, it's back to step one. To get there, return the dumbbells to their right above your shoulder position (arms bent in front of you while holding them), and now start the squat again. Really do hope you grabbed that towel, because like a sprained ankle, this exercise is nothing to play around with.

Key Don'ts
Look, normal squat no-no's apply here: Be sure to keep your butt back and push through your heels. Don't arch that back of yours, and get those thighs parallel to the floor. If you can follow those rules and refrain from locking those elbows out at the top you'll be golden.

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