Use a single dumbbell to work your entire body at home with this Press-Pull Combo! Give it a try and let us know how you feel!
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Press and Pull

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Offset Rotational Thruster- 10x each side

Plank Row- 10x each side

repeat 3x

equipment- 1 mid-weight dumbbell

 

Offset Rotational Thruster- Hold the dumbbell in your right hand, racked at your right shoulder.  Squat down.  As you drive up, rotate slightly and press the dumbbell up overhead.  Keep your core engaged and stack the dumbbell directly over your right shoulder.  Lower with control and repeat.

Plank Row-Drop down into a tall plank position with with dumbbell positioned under your right hand.  Stabilize and row.  Drive the right elbow up, bringing the dumbbell towards the side of your ribs.  Lower with control.  Aim to maintain the integrity of your plank through the entire set.  Keep your hips square and breath.

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