Leading the pack

Throw me to the wolves and I’ll come back leading the pack” Unknown

Standing 1 Arm Back Row With Resistance Bands

This is a safe exercise for beginners who need to work on their posture. If you can´t keep your spine straight while rowing, you should practice with this exercise.
Anchor the band to the door at your stomach height.
Attach both ends of the band to one handle, and grip the handle with one hand.
Facing the door, stand 3 to 4 feet away from it. Feet with a wide stance, bend your knees and keep your back and head straight. Your palm is facing in and your arm is straight out in front of you.
Exhale and contract your lats, pulling the handle back until your elbow is right below your shoulder. Keep your arm tight to your body. Try to keep your forearm parallel to the floor as you pull back.
Inhale and gently return to the starting position. Repeat.


The pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” Winston Churchill


You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.” Eleanor Roosevelt

Dumbbell Deadlift

The dumbbell deadlift builds strength in the lower body as well as the back, shoulders, and core, making it a great total-body exercise. By using dumbbell we’re able to achieve a greater range of motion. Starting with dumbbells can also be helpful when you’re learning the movement as they allow for lower total weight to be used.
Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Grab one dumbbell with each hand, palms facing your body. Keep your spine in neutral position, your chest lifted and your head in line with your spine.
Brace your abs to stabilize your spine. The hips and shoulders should rise together. The objective is to keep the dumbbells close to your body as they move upward.
Inhale and hinge forward at your hips and shoulders together, bending the knees, lowering the dumbbells to the ground without allowing your back to round. Brace core and lift back to the starting position.
Exhale and lift back to the starting position, straighten your knees and hips to come to a full standing position with your elbows straight and the dumbbells resting against the sides of your thighs. The hips and shoulders should rise together. The objective is to keep the dumbbells close to your body as they move upward. Repeat.

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