180 Dumbell Exercise Notes

8/11/2019 180 Dumbell Exercise Notes

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FASTER presents 180 ways to use a Dumbbell!By John Hardy

www.train4function.com

We do what everyone else does, just.


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Basic Squat


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Right foot forward Squat


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Left Foot Forward Squat


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Wide Squat


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Narrow Squat


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Turned In Squat


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Turned Out Squat


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Right Forward and Narrow Squat


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Left Foot Forward and Narrow Squat


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Right Foot Forward and Wide Squat


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Left Foot Forward and Wide Squat


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Right Foot Forward and Internal Squat


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Left Foot Forward and Internal Squat


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Right Foot Forward and External Squat


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Left Foot Forward and External Squat


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Narrow and Internal Squat


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Narrow and External Squat


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Wide and Internal Squat


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Wide and External Squat


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Right Foot Forward and Narrow and internal Squat


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Left Foot Forward and Narrow and internal Squat


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Right Foot Forward and Narrow and external Squat


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Left Foot Forward and Narrow and external Squat


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Right Foot Forward and Wide and internal Squat


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Left Foot Forward and Wide and internal Squat


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Right Foot Forward and Wide and external Squat


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Left Foot Forward and Wide and external Squat


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Right Foot Anterior Lunge


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Left Foot Anterior Lunge


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Right Foot Right Anterior Lunge


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Left Foot Left Anterior Lunge


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Left Foot Right Anterior Lunge


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Right Foot Left Anterior Lunge


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Right Foot Right Lateral Lunge


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Left Foot Left Lateral Lunge


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Left Foot Right Lateral Lunge


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Right Foot Left Lateral Lunge


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Right Foot Right Posterior Lunge


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Left Foot Left Posterior Lateral Lunge


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Left Foot Right Posterior Lunge


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Right Foot Right Posterior Lunge


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Right Foot Posterior Lunge


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Left Foot Posterior Lunge


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Insync Sagittal Jump


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Insync Frontal Jump


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Insync Transverse Jump


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Out of Sync Sagittal Jump


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Out of Sync Frontal Jump


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Out of Sync Transverse Jump


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Anterior Shoulder Press


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Posterior Shoulder Press


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Frontal Plane Shoulder Press


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Transverse Plane Shoulder Press


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Sagittal Plane Out Of Sync Shoulder Press


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Frontal Plane Out Of Sync Shoulder Press 1


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Sagittal Insync Bent over row


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Sagittal Insync Bent over row


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Sagittal out of sync Bent over row


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Sagittal Out of sync Bent over row


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Frontal Insync Bent over row 1


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Frontal Out of sync Bent over row 1


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Press up - neutral and sagittal


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Transverse Press-up


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Anterior Press-up Lunges


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Posterior press-up Lunges


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Opposite Anterior and Posterior Press-up Lunge


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Sagittal Bicep Curl - From Hip, Knee and Shoulder


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Frontal Bicep Curl - From Hip, Knee and Shoulder


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Transverse Bicep Curl - From Hip, Knee and Shoulder


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Transverse Bicep Curl - From Hip, Knee and Shoulder


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Posterior Abdominal Lunges


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Posterior Abdominal Lunges


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Opposite Lateral Abdominal Lunges


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Opposite Rotational Abdominal Lunges


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Squat Thrust Sagittal In Sync


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Squat Thrust Transverse 1 In Sync


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Squat Thrust Transverse 2 In Sync


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Squat Thrust Sagittal Out of Sync


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Squat Thrust Frontal Out of Sync


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Squat Thrust Transverse Out of Sync


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Transverse Jop Thrusts


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Sagittal Hop Thrusts


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Transverse Hop Thrusts


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Star Jump Frontal out of sync arms, out of sync feet, in sync


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SJ Sagittal out of sync arms, out of sync feet, in sync


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SJ Transverse out of sync arms, out of sync feet, in sync


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SJ Frontal out of sync arms, out of sync feet, out of sync


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SJ Sagittal out of sync arms, out of sync feet, out of sync


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SJ Frontal out of sync arms, Sagittal in sync feet


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SJ Transverse out of sync arms, Sagittal in sync feet


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SJ Sagittal out of sync arms, Frontal in sync feet


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SJ Transverse out of sync arms, Frontal in sync feet


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SJ Sagittal out of sync arms, Transverse in sync feet


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SJ Frontal out of sync arms, Transverse in sync feet


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Sagittal Pivot


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Frontal Pivot


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Basic Squat

Power StarCrump!!!!


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Power Starcrump!

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180 Dumbell Exercise Notes