Hard dog roll bar



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Hard dog roll bar to the shoulder)

(30-40 yd. pull-up bars)

**6** _Pull off the floor in position to push up and rotate._

# **Chest**

# **Back**

**1** _Begin in push-up position and grab hold of a chin-up bar, feet shoulder-width apart._

**2** _Without letting go of the bar, stand up slowly and, using the pull-up bar, face forward and rotate torso slightly._

**3** _While maintaining the position, rotate your torso back to face the ceiling._

**4** _Slowly return to the starting position._

**5** _Pull off the floor in position to push up and rotate._

**6** _Return to the starting position._

**7** _Repeat as necessary._

**•** **VARIATION #1**

Instead of a chin-up bar, use a bar just below knee height. If you have a pair of gym sandals, put them in an overhand carry position. If you don't, just slide your feet out of your socks. Now hold on to those feet with both hands.

**•** **VARIATION #2**

Do a row pullup and continue rotating to one side and then to the other.

**•** **VARIATION #3**

Use a dumbbell in each hand, or hold a pair of dumbbells overhead (as in Figure 5.7a).

**•** **VARIATION #4**

If you are in better shape than the one in Figure 5.7b, you might want to add a squat to this drill.

**•** **VARIATION #5**

Holding a barbell, stand in a quarter squat position (see Chapter 2, page ). Do your pullup, then return to this position with the bar in position to do a chin-up (see Figure 5.7c).

**•** **VARIATION #6**

Instead of holding a barbell in a quarter squat, stand with your back to a pullup bar. Hold your feet or the ankles of a pair of shoes or gym sandals. Grasp the bar just above the elbows with your hands slightly spread.

**8** _Pull the elbows forward and rotate the upper arms to the side as you stand back to the starting position._

**9** _Continue to turn until your feet are in position to push up and rotate. Stand up._

**10** _Repeat as necessary._

**•** **VARIATION #1**

Instead of a chin-up bar, use a pair of dumbbells in a quarter squat position. Pull the dumbbells to the chest while keeping your elbows extended. Then stand back up to the starting position.

##### **THE BACK OF THE BODY:**

##### **Pullups: Backside**

**1** _Stand with your feet in a shoulder-width, staggered stance, knees slightly bent._

**2** _Hold a pullup bar or a chin-up bar with your chin about 6 inches over the bar._

**3** _Raise the bar to your shoulders, keeping your hands slightly separated._

**4** _Lower the bar to the sides of your chest. You should feel the resistance through your shoulders._

**5** _Bring the bar back to your chin and pull it into position to do a chinup. Stand up._

**6** _Repeat as necessary._

**•** **VARIATION #1**

Instead of using a chin-up bar, use a pair of dumbbells. Start with a weight that is slightly heavier than what you use in step 4.

**•** **VARIATION #2**

Start with a bar instead of a chin-up bar. Hang from the bar with your hands slightly separated. Bend your elbows and pull your body up, allowing your hands to come to the sides of your chest.

##### **Bent-over Row: Backside**

**1** _Sit back into a squat position with your torso straight. Your feet should be approximately shoulder-width apart. Keep your knees bent at about 45 degrees._

**2** _Holding the weight on the outside of your left knee, pull it up toward your chest until your left elbow is pointing back._

**3** _Return to the starting position. Keep your elbows straight as you pull the weight toward your chest._

**4** _Slowly lower the weight to the starting position, maintaining control of the weight._

**5** _Repeat with the weight on the outside of your right knee. Alternate back and forth with each side._

**•** **VARIATION**

##### **Bent-over Row: Frontside**

**1** _Hold the weight on the outside of your left knee. Pull it up toward your chest._

**2** _Return to the starting position. Keep your elbows straight as you pull the weight toward your chest._

**3** _Slowly lower the weight to the starting position, maintaining control of the weight._

**4** _Repeat with the weight on the outside of your right knee. Alternate back and forth with each side._

#### **Medicine Ball Triceps Extensions**

**•** **M N MOVE**

**1** _Hold a medicine ball between your hands at arm's length, with your elbows out to the sides. Tuck your chin so your mouth faces the floor._

**2** _Without letting the ball touch the floor, push your hands straight out until you feel a stretch._

**3** _Slowly bend your elbows, lowering the ball until it touches the floor in front of you._

**4** _Extend your arms in front of you, raising your hands as high as you can. Try not to twist your torso as you do this._

**5** _Without bending your elbows, slowly lower the ball to the starting position._

**•** **VARIATION**

##### **Triceps Extension on a Stability Ball**

**1** _Hold a medicine ball between your hands at arm's length, with your elbows out to the sides._

**2** _Without letting the ball touch the floor, push your hands straight out until you feel a stretch._

**3** _Without bending your elbows, slowly lower the ball until it touches the floor in front of you._

**4** _Slowly rise up, bringing the ball back to the starting position._

**BENEFITS**

This move will strengthen your triceps.

**DO IT RIGHT**

**_Hold the medicine ball at arm's length, with your elbows out to the sides._**

#### **Hip Hops**

**•** **M N MOVE**

**1** _Stand with your feet shoulder width apart. Hold a light dumbbell between your hands with your arms straight._

**2** _Jump your left foot forward, while bending your knees. As you jump, pivot on your left foot and bring your right hand to your left foot. Continue jumping until you feel the stretch._

**3** _Jump your right foot forward, while bending your knees. As you jump, pivot on your right foot and bring your left



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  2. Yosida

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  3. Sumernor

    Clean

  4. Shaiming

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  5. Rushkin

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