11/17: Purpose: This exercise is great for balance, core engagement, glute activation, bicep strength, and shoulder strength.
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Balancing on one leg, weight shifted to instep, leg straight, glute fired and quad engaged, shoulders back and belly button drawn in to maintain core engagement. Off leg should be raised to 90 degrees of hip flexion and 90 degrees of knee flexion and toe dorsiflexed. Hold dumbbells palms facing forward. |
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While maintaining start position, execute a controlled bicep curl rotate palms to face in and continue to execute an overhead press. Return to start position in a controlled manner. |
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Lower hands to shoulder height, rotate palms to face backward and lower hands to side. End in same position as you began and execute prescribed number of reps. |
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