Football Body Workout (W III)

3 ONE-ARM DUMBBELL SWING

SETS: 3 REPS: 15 (EACH ARM) REST: 90 SEC.

Get into an athletic, shoulder-width stance holding a heavy dumbbell in your right hand. Allow the weight to hang in front of your body, between your legs. Now dip your knees [1] as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level [2]. Reverse the motion to return to the starting position— that's one rep—and immediately begin the second rep. Complete all your reps, and then switch sides and repeat.