Glossary - R

Renegade Row

Muscle Groups: Back, Core, Shoulders

Description: Get into a plank position while holding a dumbbell in each hand. Pull one dumbbell towards your torso while maintaining balance, then lower it back down. Repeat the movement on the other side.

Pro Tip: Keep your core tight and avoid letting your hips tilt to the side to better engage your core muscles.

Reverse Fly

Muscle Groups: Rear Shoulders, Upper Back

Description: Bend slightly forward and hold a dumbbell in each hand with a slight bend in your arms. Lift the dumbbells out to the sides until your arms are at shoulder height. Lower the dumbbells back down in a controlled manner.

Pro Tip: Keep your back straight and focus on squeezing your shoulder blades together at the top of the movement.

Romanian Deadlift

Muscle Groups: Hamstrings, Glutes, Lower Back

Description: Stand shoulder-width apart, holding a barbell in front of your thighs with straight arms. Slightly bend your knees and push your hips back as you slowly lower the barbell along your legs. Keep your back straight, moving primarily through a hip hinge. When you feel a stretch in your hamstrings, return to the starting position by driving your hips forward.

Pro Tip: Keep the barbell close to your body to reduce strain on the lower back and focus on a slow descent to effectively target the hamstrings.

Russian Twist

Muscle Groups: Abs, Obliques

Description: Sit on the floor, lean your torso slightly back, and lift your legs. Hold a medicine ball or a dumbbell in front of your chest and twist your torso alternately to the right and left, bringing the weight to each side.

Pro Tip: Keep your core engaged throughout the movement and avoid excessive leg movement to maintain focus on the core muscles.