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Slide 1: Da'Mon Vann powered by NASM and dotFIT 20 Year College Reunion Workout - Designed by Da'Mon Vann Opt phase: Stabilization Endurance Squat to Overhead Press: 2-Arm Sets Reps 3 Duration 12 Intensity N/A Tempo 75% Rest Medium 60 sec Start 1. Stand with feet straight and shoulder-width apart, knees over second and third toes. 2. Hold dumbbell in each hand at chest level (palms face body). Movement 1. Perform three-quarter squat; squeeze butt muscles and stand fully upright. 2. Press dumbbells overhead until both arms fully extended, palms facing away. 3. Return to start position. Push-Up Sets Reps 3 Duration 12 Intensity N/A Tempo 75% Rest Medium 60 sec Start 1. Begin in push-up position with feet together and toes on floor; hands slightly wider than shoulder-width apart. 2. Draw-in belly button and squeeze butt muscles. Movement 1. With flat back, slowly lower body toward floor, lowering and squeezing shoulder blades. 2. Push up to starting position - do not jut head forward. Side Lunge Sets Reps 3 Duration 12 Intensity N/A Tempo 75% Rest Medium 60 sec Start 1. Stand with feet straight and shoulder-width apart.
Slide 2: Movement 1. Lunge sideways; stabilize - lunge foot straight, knee bent and directly over second and third toes; opposite leg straight with foot flat on ground. 2. Push off bent leg to return to start position. Bent Over Row Sets Reps 3 Duration 12 Intensity N/A Tempo 75% Rest Medium 60 sec Start 1. Stand with feet straight, draw-in belly button. 2. Bend at waist until chest is at 45-degree angle to ground. 3. Extend arms and let them hang in front of body with dumbbell in each hand. Movement 1. Row dumbbells, bringing thumbs toward armpits, squeeze shoulder blades together; do not arch back. 2. Return dumbbells to start position. Floor Bridge: 1-Leg Sets Reps 3 Duration 12 Intensity N/A Tempo 75% Rest Medium 60 sec Start 1. Lie on back with knees bent, feet flat and shoulder-width apart. Movement 1. Draw-in belly button and squeeze butt muscles. 2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. 3. Slowly extend one knee, completely straightening leg; hold two seconds. 4. Lower pelvis to start position. 5. Repeat, keeping knee extended throughout exercise. Single Leg Shoulder Fly: 1-Arm Sets Reps 3 Duration 12 Intensity N/A Tempo 75% Rest Medium 60 sec Start 1. Stand on one leg, foot straight. 2. Draw-in belly button; hold dumbbell in one hand (opposite balance leg) - arm at side of body. Movement 1. Raise arm up away from side of body, palm down, to shoulder level; do not shrug shoulders or arch back 2. Hold; return arm to side of body; repeat with same arm.
Slide 3: Face Down: Iso-Ab with Straight Leg Raise Sets Reps 3 Duration 12 Intensity N/A Tempo 75% Rest Slow 60 sec Start 1. Lie on stomach with feet together and forearms on ground. Clench fists under shoulders. Movement 1. Draw-in belly button and squeeze butt muscles. 2. Lift body off floor and form straight line from head to toe. 3. Squeeze butt muscles and lift one leg off floor. 4. Hold two seconds; return to start, switch legs.