• Courtney Ustrzycki

Vacation Workout: January 6, 2018

Muscle emphasis: chest, quads

Equipment used: adjustable (incline) bench, various dumbbells, mini resistance bands, cable machine (for sissy squat support)


Link to Instagram post: https://www.instagram.com/p/BdqIfccl4hh/

(includes exercises marked with *)

A1. * Heel elevated reverse deficit lunge – 4x15

CUE: used a small DB to elevate front heel – allows for greater quad activation

A2. Wide-grip incline chest press – 4x10

CUE: wide-grip would be like a barbell grip


B1. Leg extension – 4x12

B2.DB (single) hex press – 4x15

CUE: using one DB and keeping elbows tucked in; chose this instead of 2 DB’s touching to ensure balance throughout motion


C1. * Alternating NG DB chest press – 3x10

CUE: don’t let DB rest on shoulder at the bottom; emphasizes de/re-activation of muscles (replicate a pausing movement; greater muscle fibre recruitment)

C2. * Single-leg DB kneel lunge – 3x8

CUE: CHALLENGING movement; recommended for advanced athletes who can properly kneel without using their back foot. Try holding onto something lightly instead of having DB’s – then try only bodyweight; then progress to light DB’s


D1. * Incline diamond push up – 3x10

CUE: hands shaped like a diamond; keeping elbows tucked in

D2. * Sissy squat – 3x20


E. ”Pinkies up” wide-grip DB press – 2x MAX reps

CUE: tilting DB’s inwards; elbows stay bent to emphasize greater muscle activation; perform MAX reps, take about :30 rest before performing second set

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