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    Step Up: Forward, Dumbbell, Speed/Power Rep


    Exercise Name: Step Up: Forward, Dumbbell, Speed/Power Rep











    Primary Muscles:
    CARDIO BURST
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    DUMBBELLS
    STEP

    Training Benefit:
    CARDIO BURST
    POWER/SPEED


    Starting Position: Hold a Dumbbell in each hand and hold at the sides of the body. Stack a set of Steps that's knee high. Stand 6-12 inches behind the Steps. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Step onto the Steps with the right leg and press through the right heel to lift the body up. Do not lock the knees at the end range. Lift the left leg up to hip level. Do not let the knees past the toes at any point. Step back with the left leg and then the right. Repeat at a pace of one second on the way up and one second on the way down. After the set, repeat on the other side.

    Tips
    : Knee, High Level Precautions.

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