Mountain biking strength training, this tutorial focus' on a dumbbell combo drill part 1/4.
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James Wilson: This is the most common drill comes to his courtesy of my wife Kelli, she came up with this pretty, pretty top combination drill, so what you are going to do is going to get your pair of dumbbells. The 3 exercises that make up this combo drill or the squat press, the deadlift and weighted burpee and so what is going to do first squat press I show you the 3 exercises break down for a instead of having the work has combo drill, squat press you want your a dumbbells in front of you let me show you guys show you pull down back ward you don't want to be you know shooting this elbow down in front of you get this. We judge the upper back to the keep strong and its already using the shoulders and that chest and we don't want reinforce any balances, make sure you got just here elbows tucked in tight towards your body push out you'll get so feet shoulder width part what you going to do is you are going to squat down and as you come up you are going to use that will moment on to go in to your shoulder press. Squat up shoulder press, so that you use that moments from you legs time it up, so that you can kind of help you to get the way to push up above your head and help you specially that you just start with T and so I gave on the slide, when we show you should keep in that weight back on your heels as you come down. Push your back up when you back on heels move back straight push your heels with your gluets and come back up. And you have to keep you away back of your heels and you can turn your knees up. The next exercise is a deadlift, instead of for dead lift you can hold it on the dumbbells on the side and get make sure you got the shoulders pull down in back, what's you are going to do is going to push it back and come down, as for as you can, while keep in your back straight and push you butt back. Push to your heels and squeezing glutes come back up. Well back lot back to straight back up, make sure you -- shoulders come down towards the ground if you don't that again and that something looks like this. Now puts a lots of stress on your mid back, those off your balance points as know what you want to do, so you just set, butt back way back on your heels, back in straight push the heels come back up so that's how you execute the deadlift, make sure you keeping the upper back strong too. And so for the Burpees, you're going to do weight burpee whole lunges at the dumbbells you come down, jump back up, jump back jump back up push your heels your gluets to protect your lower back and stand up. If you don't keep your feet under you and you cant pushed your heels and squeezed as gluet. You will over use your lower back and you can get pretty sort of them right, which is that you're going to want, so come down jump back, jump back up push your heels squeeze your gluets down, which your back jump come back up, push your heel squeeze your glutes, so that how you do weighted burpee. The idea is that we're going to be five reps of each of those exercises. So five squat presses, five deadlift, five Burpees; Then you get a break and you do another you need complete 5 rounds. And you looking for a weight that will challenge you so that you do need a bit of the bigger after the first rotation like you don't want to have weight so light then you can do two to three rotations of that having and you take a break. So that's what you are looking for, the idea is to time yourself .See how long you takes you to complete those five rounds and then try to do at a lower bit quicker next time in so as kind of idea where trying to get more dense with the training, you are doing the same amount of work, which you're trying to do it and less time. Any way so that's the idea so I surely how its going to look together, It - self, you show with the part good strong squat positioned, so its really kind of three quarters there, so you can see, like my back positions look a like on these, so we are going to squat up press this one, squat presses 2 push

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