SigMT

SiG MT 100 Using one dumbbell (20lbs for an inexperienced exerciser, 30lbs or more for someone more advanced) assume a wide "Sumo" stance with toes pointed forward. Position the dumbbell next to one foot and shi your weight over to that side. Bend the knee, push the hips back and assume a stiff, flat-back posture. Reach across with the opposite arm to grab the dumbbell, brace through your core and squeeze your glutes while you li the weight just above the floor and transfer it the other side, placing next to the other foot. Repeat for the other side making sure to maintain stiffness through your core and tension in your glutes to make this effective at training your core to protect your back while moving a weight side to side. Of course we had to Bear Crawl! Start on your hands and knees on the floor (hands directly under shoulders and knees under hips). Brace through your core and li your knees so they are hovering just above the floor. While keeping your back flat, knees just above the floor, and without wiggling side to side, take a step forward with one arm and opposite leg. Keep moving forward to complete the number of steps, then reverse your movement to complete the same number of steps backward. Pretend that you have a hot plate of food on your back and you don't want to spill it! Grab two dumbbells and assume a full plank position with the dumbbells in your hands. Make sure to take a wide stance with your legs to help with balance during the the next step. Complete one full push up and then pull one dumbbell off the ground into a single arm row, driving the elbow back. Return the dumbbell to the ground and repeat, push up and row on the other side. Do 10-12 repetitions. 3. • Renegade Row 4. • Bear Crawl (10-20 steps each way) 5. • Sumo Dumbbell Deadshift (10 each way)

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