1. Jason Hamil- 8 th grade ABL jason_hamil@charleston.k12.sc.us 843-856-4595

2.  www.BodyBuilding.com/exercises

3.  Ability to lift heavy objects a few times  NOT the focus  Smith Machine  Flat Bench  Pull ups  Dips

4.  Ability to lift lighter objects more times  Action Based Learning  More applicable to daily life than Musc. Str.  Dumbbells  Various weights 1 lb. – 25 lbs.  > 25 lbs. are for faculty  Action Based Learning  Press  Leg Extension

5. Technique  Stand straight up with a strong base  Elbows next to body, with a firm grasp on the weight  Exhale as you bend at the elbow Safety  Always use lighter weight than what you think  Only movement should be in your arms  If your body is swaying, you are lifting too heavy of weight

7.  http://www.bodybuilding.com/exercises/deta il/view/name/dumbbell-alternate-bicep-curl http://www.bodybuilding.com/exercises/deta il/view/name/dumbbell-alternate-bicep-curl

8. Technique  Stand upright with a strong base  Firmly grasp a dumbbell in each hand and hold near shoulders  Press one dumbbell straight up  Alternate Safety  Weight appropriate!  If looking up, steady balance

10.  http://www.bodybuilding.com/exercises/deta il/view/name/alternating-kettlebell-press http://www.bodybuilding.com/exercises/deta il/view/name/alternating-kettlebell-press

11. Technique  Stand with a strong base positioning one foot in front of the other  Hold the weight in the hand of the forward foot  Bend at the waist and let weight hang  Pull weight until upper arm is parallel with upper body  Safety  Do not “over pull” arm

13.  http://www.bodybuilding.com/exercises/deta il/view/name/one-arm-kettlebell-row http://www.bodybuilding.com/exercises/deta il/view/name/one-arm-kettlebell-row