Hicks: It’s a total body movement, and we do it on the shoulder day because of the press aspect. It’s a great exercise, because to be able to perform it, your whole body has to fire properly.

• Assume athletic stance holding dumbbells at sides
• Explosively extend hips, knees and ankles while simultaneously shrugging
• Drive elbows toward ceiling, bringing dumbbells to shoulder level
• Catch dumbbells at shoulders in athletic stance
• Explosively extend hips, knees and ankles while driving dumbbells overhead
• Finish in athletic stance with arms fully extended overhead
• Return to start position with control; repeat for specified reps

Sets/Reps: 3x6, 35-45 sec. rest
Coaching points: Land with feet flat on ground // Keep hips underneath body throughout exercise // Maintain balance throughout exercise