On the seventh day of the "Refine" Program we are moving into the triceps and core. If you do not have a chair, any household prop will work. The elastic-free weights combination of resistance training allow for many different training positions. As an MAT Specialist, I can definately say that core training is the cornerstone of any resistance training program.
The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth. Maintaining muscles and staying injury free is paramount!
Tools used: Set of Dumbbells (you may want light and heavy!), a TheraBand (TB), and a chair
Exercises:
DB Bridge for Lower Back
Triceps extension DB "Skull Crush"
DB Bridge for Lower Back anti rotation
Triceps extension DB "Skull Crush"
Prone Backbend (arm changes)
Triceps KickBack (TB)
Overhead Tricpeps DB
Plank Variations (chair)
Overhead Tricpeps DB
Plank Variations (floor)
Supine Triceps Extension (TB)
Reverse Abdominal Crunch
Purchase Products used on this video from Amazon:
Theraband: https://amzn.to/3c2lfOq
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH
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