Strength Program Level 2 Part 3

Key Points

• Common Mistakes to Avoid:
  Pressing too quickly or without control.
  Allowing the hips to drop.
  Losing tension in the core or glutes.
  Letting the shoulder of the working arm rise toward the ear.
• Progression lips:
  Increase dumbbell weight to reach an intensity of 6-8 out of 10, ensuring the last reps feel challenging but controlled.
• Setup:
  Sit on a Swiss ball and walk out until shoulders rest on the ball.
  Ensure the head is in a neutral position (not hanging back or pushed forward).
  Brace the core, lift hips to engage glutes, and keep feet hip-width apart with toes pointing straight ahead.
• Execution:
  Hold a dumbbell in one hand, turn it to the side, and press it straight toward the ceiling.
  Use a 2-second up, 2-second down tempo.
  Breathe in during the lowering phase and exhale during the press.
• Coordination Option:
  Opposite hand can perform the reverse motion of the loaded arm to enhance coordination.
  Body Alignment:
  Keep shoulders down and away from the ears.
  Maintain hips elevated and glutes contracted throughout the exercise.
• Common Mistakes to Avoid:
  Allowing the arm to drift away from the ear.
  Collapsing the torso or losing core engagement.
  Pressing too quickly, reducing the effectiveness of the exercise.
• Setup:
  Kneel on a gym mat with one leg forward at a 90-degree angle.
  Anchor both the front foot and the rear knee firmly into the ground.
  Brace the torso to maintain a strong, stable core.
• Execution:
  Hold the dumbbell in the hand opposite the front leg. Swing the dumbbell up, then press straight overhead.
  Use the opposite hand for light support on the front knee. Finish with the arm in line with the ear, avoiding lateral
  drift.
  Tempo: 2 seconds up, 2 seconds down, maintaining control throughout.
• Breathing:
  Inhale during the lowering phase. Exhale during the pressing phase.
  Focus on Stability:
  Keep the core engaged throughout the movement to prevent collapsing or wobbling. Imagine resisting a push from the side to maintain balance.