Olympic-style lifts
FORM is the most important thing always to keep safe from injury and to ensure maximum benefit. Activate transversus abdominus (belly button drawn inward towards spine) and assume neutral spine (maintain natural curve/lordosis) prior to and during each movement. Begin without resistance if needed to ensure proper form.
Squat: stay within your comfortable range. In the beginning, I recommend going no lower than horizontal. FORM! Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, hold each repetition 10 seconds and do 10-15 reps total.
Dead lift: FORM! Flat/neutral spine, bending at hips. Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, hold each repetition 10 seconds and do 10-15 reps total.
Reverse lunges. Moderate weight reverse walks or standing reverse. 3 X 8-10 reps. Alternate. FORM! Keep knee from diving inward. If using light weight, do 10 sec. hold.
Bent-over row: FORM! Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, hold each repetition 10 seconds and do 10-15 reps total.
One-armed clean to overhead press. FORM! Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, do 3 X 15-20+ reps
Suitcase carry. FORM! Use a moderate to heavy weight if available. If using lighter weight, do the elbow up position. You can alternate arms with each set or with each step as is most comfortable. 100 steps 3-4 sets.
