Dumbbell Lower Push Variation | BridgeAthletic

This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a dumbbell lower push variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1:Squat - Dumbbell (goblet)

Cue 1: Feet hip width. Toes angled slightly out. Hold DB at sternum, elbows tight to sides of body.

Cue 2: Sink hips. Elbows inside knees, DB at chest. Knees in-line with toes. Chest up.

Cue 3: Drive through heels. Keep back flat, head neutral. Do not lock knees at top. Repeat.

Variation 2: Lateral Lunge - In Place Dumbbell (goblet)

Cue 1: Standing. Feet hip width, toes forward. Hold DB at sternum, elbows tight to sides of body.

Cue 2: Step laterally, foot slightly pointed. Sink hips, extended knee over foot, base leg straight.

Cue 3: Extended knee over foot, shin stays vertical. Chest up. Eyes forward.

Cue 4: Drive off extended foot to starting position. Repeat alternating legs.

Variation 3: Step Up - Dumbbell

Cue 1:Standing directly behind box. Feet hip width, toes forward. Neutral grip on DBs. Chest up, back flat.

Cue 2:Lift foot onto box. Drive through heel to lift opposite leg. Bend knee, thigh parallel to floor.

Cue 3: Leg on box straight. Opposite leg, knee elevated.

Cue 4:Return elevated leg, then foot to floor. Starting position. Repeat, alternating legs.