Here's another DB Complex you can use on a day when you just can't take the time to get to the gym. For a DB complex, you generally stick with the same pair of DBs for each exercise; if the weight feels super light, work more for speed & if the weight feels super heavy, slow down & focus on power. Feel free to use a couple different pair if you have them available to you though!
Here's the complex
5 Manmakers
10 Alternating 1-Leg Hip Hinge [5/leg]
15 DB Press Jacks
20 Alternating Curtsy Lunges [10/leg]
Repeat AMRAP ["as many rounds as possible"] from beginning for 20min, taking minimal rest between exercises & rounds.
[Manmakers]
- Keep hips square to floor during renegade rows - the wider your feet the easier that is - just don't forget to squeeze your booty & abs tight!
- Hit a solid squat position before you clean the DBs - feet need to be flat
- The clean is a clean, not a bicep curl - it should be a quick, powerful movement snapping your hips front & up under your head as the DBs lift to your shoulders
- Brace your core & squeeze your glutes for the OH press
[1-Leg Hip Hinge]
- Notice that I always put my toe on the floor behind me before I start my hip hinge - this is important if the movement is new to you because it's a warning to your body "hey, I'm going to be balancing on this 1 leg" so that you're ready to balance as that foot gets farther from the floor
- Keep your weight evenly distributed through your standing foot - take note if more weight goes into your pinky toe or big toe & try to even it out
- Keep knee of standing leg soft
- Squeeze the glute of the leg that's lifting to keep the lower back supported
- Squeeze your belly tight & engage your lats to keep your balance as you lower & lift
[Press Jacks]
- You can hold 2 DBs if you'd like - I'm holding just 1 in the video because the individual DBs would have been too heavy for 15 reps!
- Stay light on your feet - if you feel like that's impossible the DBs may be too heavy
- As you press the weight upward, avoid shrugging your shoulders by engaging your lats to lengthen your neck as you straighten your arms
[Curtsy Lunges]
- When you cross your leg behind you, step diagonally backward, not directly sideways.
- Your back knee should bend to a 90 degree angle and should point to the floor - avoid letting your knee tuck under your other leg and point forward, there should be a gap between your back thigh & your front calf
- Your weight should be balanced between the heel of your front foot and across the ball of your back foot [with all 5 toes on the floor!]
- Drive through the heel of your front foot to stand back upright
How many rounds did you get in 20min & what weight DBs did you use? Tell me on FB/IG/TW @cassiebstrong!
B Strong,
Cassie B.