35-Minute Legs and Chest Workout (SplitStrong 35, DAY 6)

How To Do A Hand Release Push Up

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground, elbows fall back towards your body. Maintain a straight line with your body — head, chest and legs in one straight line.
4. Once your chest hits the mat, lift your palms off the ground (“hand release”) for a moment.
5. Then replant your hands on the mat near your chest and push back up into high plank position (pushing your body up in one straight line from head to heels).

Modification: Perform a modified, kneeling push up. Or lower your chest to the mat on your toes, then push back up to the top of your push up from your knees. Option to omit the hand release and perform standard push ups.

How To Do 2 Deadlifts And 2 Squats

1. Stand with feet hip-distance apart, toes pointing forward. Hold a dumbbell in each hand at your hips, palms facing your body.
2. Hinge at your hips with your knees slightly bent to lower the dumbbells down towards your knees/shins. Think of pushing your butt back towards the wall behind you while keeping a flat back and neutral neck. Dumbbells stay close to the body.
3. Keeping your core tight, push through your heels to stand straight up; completing the dumbbell deadlift. Full hip and leg extension at the top of the movement. Repeat for two dumbbell deadlifts.
4. From here, take the dumbbells to your sides and lower your hips down, parallel with your knees, performing a standard squat.
5. Again drive through your heels to stand tall. Repeat for two dumbbell squats.

How To Do 2 Standing Chest Flys And 1 Reverse Grip Front Raise

1. Stand with your feet hip-width apart, knees slightly bent.
2. Hold one dumbbell in each and at your sides; palms facing out away from the body. Shoulder blades pulled down towards your hips.
3. Squeeze your chest as you lift your right hand across your body (45-degree angle crossover); parallel to your left shoulder. Think “right pinky finger to left shoulder.” Palm up towards the ceiling.
4. Keep a soft bend in your elbow as you lower the dumbbell back to the starting position with control.
5. Repeat on the left hand.
6. Then perform a reverse grip front raise, lifting both dumbbells straight in front of you, up to shoulder height. Palms facing up towards the ceiling. With control, lower the dumbbells back to starting position.

How To Do A Lunge, Lunge, Squat Thruster

1. Stand with your feet hip-width apart, knees slightly bent.
2. Hold one dumbbell in each hand, weights front racked at shoulder height.
3. Step your right foot back into a reverse lunge, lowering your right knee towards the floor and aiming for 90-degree angles in both knees.
4. Press through your right heel and squeeze your right glute to return to standing.
5. Step your left foot back into a reverse lunge, lowering your left knee towards the floor and then pressing through your left heel to return to standing.
6. Then lower your hips as you sit back into a standard squat, aiming to get both thighs parallel to the ground. Press through your heels to stand, driving both dumbbells overhead.
7. Return to the starting position and repeat this pattern.

Modification: Option to hold the weights at your sides (versus front racked), and omit the thruster. Performing two reverse lunges and a standard squat with the weights at your sides.

How To Do A Lying Chest Fly

1. Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand. Arms extended overhead, wrists stacked over shoulders and palms facing in toward one another.
2. Press your feet firmly into the floor and activate your core by pressing your lower back into the ground.
3. Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended.
4. Exhale as you pull the dumbbells back to the starting position. Keeping your chest puffed out and your elbows slightly bent.

How To Do A Single Leg Glute Bridge And Single Arm Chest Press

1. Lie flat on your back, holding a dumbbell in your left hand at your chest, elbow bent at a 90-degree angle. Bend your left knee at a 90-degree angle, left foot planted on the mat. Extend your right leg long.
2. Press through the heel of your left foot to lift your hips up performing a single leg glute bridge. Hold this position, squeezing your glutes and engaging your core to protect your lower back.
3. Then perform a single arm dumbbell chest press, pushing the dumbbell in your left hand overhead. Left wrist stays stacked over left shoulder. With control, lower the dumbbell back towards your chest and repeat.

Modification: Option to perform a double leg glute bridge hold (verse single leg glute bridge hold). Or omit the glute bridge and perform a single arm chest press.

How To Do A Glute Bridge And Narrow Chest Press (Bench Press)

1. Lie flat on your back with your legs bent at 90 degrees (feet flat on the floor).
2. Option to hold one heavier dumbbell horizontally or two dumbbells (one in each hand, narrow grip, palms facing in).
3. Drive through your heels, squeezing your butt to lift your hips up toward the ceiling. As you bridge, press the dumbbell(s) straight up in line with your shoulders (narrow chest press).
4. Then, slowly lower the dumbbell(s) towards your chest as you lower your hips to hover about an inch off the ground (avoid relaxing all the way to maintain tension on the glutes).

How To Do A Curtsy Lunge And Squat

1. Stand with feet hip-distance apart. Holding a dumbbell in each hand at your sides.
2. Step your right leg back into a curtsy lunge (right shin should meet left calf), right knee lowers towards the mat. Lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Then squeeze your left leg glute, driving your back, right leg forward as you stand up back to the starting position.
4. With feet hip-distance apart, sit your hips back into a squat, aiming to get your thighs parallel to the floor. Press through your heels to return to standing.

How To Do A Narrow Chest Press And Chest Fly

1. Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand. Arms extended overhead, wrists stacked over shoulders and palms facing in toward one another.
2. Press your feet firmly into the floor and activate your core by pressing your lower back into the ground.
3. Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended.
4. Exhale as you pull the dumbbells back to starting position. Keeping your chest puffed out and your elbows slightly bent.
5. Then inhale as you lower both dumbbells towards your chest, wrists stacked over shoulders, elbows dropping towards ribcage.
6. Exhale as you push both dumbbells up in a straight line, ending with your arms straight overhead, wrist over shoulders.

How To Do 2 Push Ups And 2 Dumbbell Sumo Squats (Dumbbell Burpees)

1. Start in a high plank position, hands on dumbbells (or planted on the mat outside your dumbbells), shoulders stacked over wrists, core  engaged.
2. Lower down into the bottom of a push up, lead with your chest and let your elbows fall back towards your body. Then push back up to high plank. Repeat for two push ups.
3. Then hop (or step) your feet up to the the top of your mat; feet landing outside of your hands in a wide squat stance, toes facing forward or slightly out.
4. Squeeze your glutes and pull your thighs together as you stand tall, pulling your dumbbells up between your legs. Repeat for two wide stance sumo squats.

Modification: Step your feet back to high plank (rather than hop or jump). Option to omit the weights and perform as a bodyweight exercise. Or add an incline, placing your hands on a chair or bench to bring the ground closer to you.

How To Do Lateral Squats

1. Start with your feet wider than your hips, think a wide squat stance. Knees and toes should be pointing forward (or toes just slightly turned out away from your body). Add weight by holding one dumbbell at your chest.
2. Shift your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
3. Then, drive through your right foot to reverse the movement, pushing you back up to center.