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Adonna's Weekly Dose
Hammer Curl to Over Head Press Anterior Lunge Sequence
There are thousands of exercise combinations that can be created by combining, for example a basic upper body exercise drill with lower body movements such as incorporating hammer curls with an over head press while holding a lunge position which isometrically challenges the muscles in the lower extremities.
Supercharged Man Maker Exercise
The Supercharged Man-Maker is an excellent example of a complete full body drill that targets multiple muscle groups throughout this movement. 1) Holding the dumbbells do a burpee/push-up with dumbbells directly under the shoulders. 2) A right arm dumbbell row into a second push-up followed by a left arm dumbbell row finishing with a third push-up completes the floor portion of the exercise. Abdominals and gluteal muscles are engaged throughout without rolling the hips open as you row. 3) Both legs jump into a squat and as you power up (fully extending the hips) shrug your shoulders to help clean the dumbbells into a rack position as you catch them in a squat on your shoulders completing the squat clean. 4) Standing up from the squat clean you finish this exercise with a dumbbell overhead press keeping elbows fully extended above the shoulders keeping your biceps close to your ears,
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