4 Dumbbell Swing/h4>
Sets: 2 Reps: 5 Tempo: 20 0 10 Rest: 60 Seconds
Holding a heavy dumbbell with both hands, get into an athletic, shoulder-width stance. Allow the weight to hang in front of your body and between your legs. Now dip your knees 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 arms up to shoulder level . Reverse the motion to return to the starting position-that's one rep-and immediately begin the second rep.