Suitcase Swing // ABC’s // Yoke March // Tri Ext

Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals.
The dumbbell suitcase swing can be implemented for a variety of reasons:  full body endurance, explosiveness, and hip strength.  Emma tried these for the first time and did a great job!

https://www.youtube.com/watch?v=Y6mnhWO235g&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=3&t=0s

Ab ABC’s are a great test for the core.  This is a tough variation of 6”.  Brian did a great job of getting full range of motion as well as keeping his legs straight and together. 

https://www.youtube.com/watch?v=qDcjV9-V3FI&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=4&t=0s

Yoke Bar banded marches are tough!  We used this exercise for endurance, hip strength, and it places a great deal of tension on the middle back.  Peyton and I performed 1 set of 5 minutes.  A way to make this harder would be to use the dip belt and add weight hanging from your hips.

https://www.youtube.com/watch?v=ye9UGvqsUyw&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=5&t=0s

This week we used micro and red bands for standing tricep extensions.  This was a nice variation from using dumbbells.  Using bands allowed us to perform more reps and placed less pressure on our elbow joints.

https://www.youtube.com/watch?v=76dmeF3ZubU&list=PLmXe58O1aRG2hdBzW5A9bUOpWqq2RiHC2&index=2&t=0s

We hope you enjoy these exercise variations!

Here are our winners from the week!

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“If you think lifting weights is dangerous, try being weak.  Being weak is dangerous.” – Bret Contreras 

Until next time Iron Made Community.
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Best Regards,
Kevin Byers