Mario

Home Exercise Sessions

Hi Mario,

 

This is session 3 of the ones I've designed for you to do at home. They should take approx 45min to an hour to complete

Like at the gym there are 3 sets of 3 exercises. each set of exercises should be done 3 times before moving on. 

After our normal warm up go through each exercise in order. there are instructional videos for each exercise below. as always if there are any problems please let me know.  

 

 

The exercises are:

Set 1:

 

Single Arm Chest Press

Press Up Pull

Dumbbell Slow Curl

Single arm chest press
Dumbell Press up Pull
Slow Curl

Set 2:

 

Dumbbell RDL - aim for a slow 5

Dumbbell Clean - start on the left arm, aim for 10, however many you do on your left do the same on your right. 

Single arm throw and catch - try it while holding the single leg balance for around 10 seconds. 

Dumbbell RDL
Dumbbell Clean
Single arm throw and catch

Set 3:

 

Dumbbell swing - 5 each arm

3 Press - aim for 5 of the combination, 15 presses total. 

Forward Reverse Crawl - dependant on space, try to get a few steps in forwards then backwards. 

Dumbbel swings
Three Press
Forward Reverse Crawl

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