Phoenix Suns’ Strength Training

Dumbbell Front Step-up Curl to Press

• Hold dumbbells at side with box in front
• Place one foot on box and step up using only that leg
• Balancing on one leg, curl dumbbells to shoulder level, then press overhead
• Lower dumbbells back through same motion
• Step down from box with control

Dumbbell Side Step-up Curl to Press

• Hold dumbbells at side with box to side
• Place foot closer to box on box and step up using only that leg
• Balancing on one leg, curl dumbbells to shoulder level, then press overhead
• Lower dumbbells back through same motion
• Step down from box with control

Dumbbell Multi-Planar Step-up and Bicep Curl to Press

• Hold dumbbells at side with box in front at 45-degree angle
• Place foot closer to box on box and step up using only that leg
• Balancing on one leg, curl dumbbells to shoulder level, then press overhead
• Lower dumbbells back through same motion
• Step down from box with control

Stagger Stance Cable Chest Press

• Assume stagger stance holding handles at chest level
• With tight core, extend arms in front until straight

Single-Leg Shoulder Scaption

• Assume single-leg stance with light dumbbells at side
• With thumbs facing up, raise straight arms in front to make “V” with arms parallel to floor
• Lower with control

Single-Arm, Single-Leg Shoulder Extension

• Assume single-leg stance with light dumbbell in hand opposite grounded leg
• With palm facing back, extend arm back as far as possible keeping it straight

Single-Leg RDL

• Assume single-leg stance with slight flex in hip and knee of balancing leg
• Keeping back flat and without changing flex in knee, bend forward by shifting hips back
• Lower dumbbell as far as possible, then return to standing position through same motion

Stability Ball DB Chest Press

• Holding dumbbells at chest level, lie with shoulder blades on stability ball, feet flat and hips elevated
• Drive dumbbells toward ceiling until arms are straight
• Lower with control

Stability Ball DB Row

• Holding dumbbell with one hand, place opposite hand on top of stability ball
• Keeping back flat and feet flat on floor, pull dumbbell to chest
• Lower dumbbell back down with control until arm is straight

Single-Leg Squat Touchdown

• Balance on one leg with corresponding shoulder in line with hip and knee
• With opposite leg elevated in front, squat with control as far as possible. Don’t allow working knee to go over toes
• Rise into starting position

Cable Squat to Row

• Assume stance slightly wider than shoulder-width facing cable row machine
• Holding handles at shoulder level with straight arms, lower into squat until tops of thighs are parallel to floor
• As you rise back to standing position, pull both handles to chest so that you complete row by time legs are straight
• Return handles to start position with control and repeat

Single-Leg Lateral Raise

• With dumbbells at side, balance on one leg
• Raise straight arms out to side until parallel to floor
• Lower with control

Front Dumbbell Lunge

• Holding dumbbells at side, step forward into lunge position
• Lower until top of front thigh is parallel to floor, keeping knee behind toes
• Push back into standing position

Dumbbell Walking Lunge

• With dumbbells at side, step forward into lunge position
• Lower until top of front thigh is parallel to floor, keeping knee behind toes
• Rise into standing position and step back foot forward
• Repeat in walking fashion while alternating lunge leg

Dumbbell Side Lunge

• Assume shoulder-width stance with dumbbells at sides
• Take a large step to side and shift weight over that foot
• Sit back and squat until thigh is parallel to floor without allowing heel to rise or knee to go over toes
• Push through floor to return to standing position

Dumbbell Squat, Shrug, Calf Raise

• Begin with dumbbells at side and stance slightly wider than shoulder width
• Keeping chest up, back flat and knees behind toes, squat until tops of thighs are parallel to floor
• Drive up into standing position
• Keeping arms and legs straight, shrug shoulders to ceiling and rise onto toes