| Farmer Carry
Place a dumbbell on the floor next to each foot Squat to grab the weights with a neutral, palms-in grip Keeping chest up and core braced, stand up Walk forward, keeping an upright torso and engaging abs so that the weight doesn’t dump into the low back Walk forward for 50 feet. If you don’t have the room to do this in one shot, break up the distance When you’re finished, squat to place the weight back on floor Goblet Squat Stand with feet slightly wider than hip-width apart, toes slightly turned out, a weight in both hands in front so it hangs vertically Engage core, keep chest lifted and back flat as you shift your weight into heels, push hips back and bend knees to lower into a squat Drive through heels to stand and squeeze your glutes at top for 1 rep Do 6-8 reps Romanian Deadlift Stand with feet hip-width apart, knees slightly bent. Hold dumbbell in each hand at thighs Hinge at hips, bending slightly at your knees. Push your butt way back and keep back flat Torso should be almost parallel to the floor, the weights should reach your shins Keeping core tight, push through your heels to stand up straight. Keep the weights close to shins as you pull Pause at the top, squeeze butt. This is 1 rep Do 6-8 reps Bent-Over Row Stand with feet hip-width apart, holding a dumbbell in each hand with arms at sides With core engaged, hinge forward at hips, pushing butt back, and bend knees, making sure you don’t round your shoulders Gaze at the ground a few inches in front of feet to keep neck in a comfortable position Do a row by pulling the weights up toward chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Slowly lower the weights by extending your arms toward the floor for 1 rep Do 6-8 reps Push-Up Start in high plank with palms flat, hands shoulder-width apart, shoulders stacked directly above wrists, legs extended behind you, core and glutes engaged Bend elbows and lower chest to the floor Push through the palms of hands to straighten arms. This is 1 rep Do 6-8 reps https://www.self.com/gallery/full-body-strength-workout-to-get-stronger |
About the Author: Dr. Jessalynn Frederick, BHK, DC
As a licensed chiropractor, Dr. Frederick specializes in the diagnosis and treatment of a wide variety of conditions and disorders relating to the skeletal, nervous, and muscular systems. She believes firmly in treating the source of the problem rather than the symptoms alone. Dr. Frederick believes that education and proper communication is imperative to patient care. When people understand why their pain or dysfunction is occurring, it enables them to make the changes necessary to correct the problem at hand.
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