Strength Program Level 2 Part 4

Key Points

• Setup:
  Hold a dumbbell in each hand with a slight bend in the knees. Pull shoulders back and brace the torso for stability
  Execution:
  Curl the dumbbells up in 2 seconds with controlled movement. Lower the dumbbells in 5 seconds, maintaining tension throughout. Fully lengthen the arms at the bottom before starting the next repetition.
• Breathing:
  Inhale on the way up. Exhale during the slow descent.
  Repetition Tempo:
  2 seconds up, 5 seconds down. Aim for 8 repetitions to maximize muscle activation.
• Common Mistakes to Avoid:
  Letting the weight drop too quickly during the lowering phase. Failing to fully extend the arms at the bottom of the movement. Losing shoulder and torso stability.
• Setup:
  Get into a lunge position with a 90-degree bend in both knees.
  Hold a dumbbell close to the chest initially, then extend the arms straight out.
• Execution:
  Hold the lunge position with the back knee just off the ground.
  Rotate the dumbbell side to side vigorously while keeping the lower body locked and stable.
  Maintain a straight torso and avoid large or exaggerated rotations.
• Duration:
  Perform for 20 seconds per leg, focusing on dynamic but controlled arm movements.
• Breathing:
  Exhale during rotations to help maintain core stability.
• Common Mistakes to Avoid:
  Allowing the back knee or foot to pivot.
  Excessive torso twisting or losing balance.
  Using overly heavy weights that compromise technique.
• Recommendation:
  Start with a moderate weight and increase as strength and endurance improve. Perform 3 sets of 20 seconds per leg for a challenging and effective finisher.