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3D Dumbell
Matrix Program
Another Total-Body Training System From
Dax Moy Personal Training Studios, London.
www.daxmoy.co.uk
Keeping your palms facing back toward our body, drive your
left arm up to arms length without disturbing the position of
your spine, pelvis or legs. This will create a greater degree of
core involvement.
The Y Press
Stand with feet shoulder width apart as depicted.
Hold a pair of dumbbells at shoulder height with palms facing
forward.
Leading with the elbow, raise your left hand to your upper
chest as shown.
Ensure that at all times your elbow is higher than your hand.
Pivot on the left foot and turn 90 degrees to your right whilst
at the same time executing an uppercut punch ensuring that
your forearm is vertical and the upper arm is horizontal as
depicted..
Pause and then rotate 180 degrees to the left and repeat the
same uppercut pattern.
Continue this pattern for desired reps.
Take a long step to the front whilst ensuring that the feet
maintain their original width-distance apart rather than
moving directly in front of each other as is common.
The rear knee should be the primary focus of this stage of
the exercise and you should attempt to get it within around
an inch of the floor without losing spine alignment.
The same movement shown from a side view shows that the
spine is upright and that the knee of the rear leg is not in
contact with the floor.
From this position, drive off of the heel of the front leg (this
creates a better muscle action in the bottom) and return to
the full upright standing position, swap legs and repeat for
the other leg.
From this position move all move your weight into your left
leg and press your groin toward the floor as depicted.
Pivot off of the right foot and rotate your body to the left.
Bend the rear knee to approximately 1 off of the floor whilst
maintaining a tall spine as depicted.
Drive off of the heel of the front foot, rotate through 180
degrees and press the rear knee to 1 off of the floor.
Repeat this 180 degree lunging motion until the desired
number of reps are complete.
and continue the motion until your thighs hit the ground
OR your shoulders start to lift. Whichever comes first.
Pause at this position and then initiate a movement in the
opposite direction.
The same rules apply. Keep your arms fixed firmly to the
floor and keep your legs as straight as possible.
Repeat the motion for the desired reps and ensure that you
use the muscles of the waist (the obliques) to carry out the
movement.
The Legover
As mentioned elsewhere, there is really no such thing as a dangerous exercise, rather that many of
us are simply not qualified to perform some of them and this puts us at greater risk of injury.
This exercise has several such qualifications if youre to perform it safely.
First, ensure that you are free from spinal complications that may be aggravated by large range of
motion, particularly in the neck and low back.
Next, you must be able to perform the leg lowering phase of the movement without your low back
coming off of the floor. If this is not possible, only lower to the point where your low back starts to
move.
Press your low back hard into the floor and contract
your abdominals.
Using the strength of both your abdominals and hip
muscles, pull your legs up to just past vertical as shown.
Note: If your abdominal strength doesnt allow this
then do the same motion with your knees bent and
make the focus to pull them toward your chest.
Two-Phase Situp
Lie flat on your back with hands beside your temples
(NOT behind your head) and low back pushed into
floor.
That said, you can make your weight selection a little less haphazard and a little
more objective by following these recommendations:
1. Try a weight that you think you will be able to complete each part of the
Matrix series with. Ultimately, this is a best guess.
2. Perform the exercises EXACTLY as described (and demonstrated in the
video) at a pace of 2:1:2:1 (meaning that youll raise the weight over 2
seconds, pause 1 second at the top, lower the weight for 2 seconds and
pause for 1 second at the bottom. This will ensure that your muscles get a
full and proper workout as well as keeping your movements slow enough
to ensure proper technique.
[Note: These are pink elephant seconds (one pink elephant, two pink
elephant and not those 1-2 counts that take less than a second to say.
No cheating!]
3. If you cannot complete the matrix with the weight you selected and in the
manner described, simply reduce the weight.
4. If you did complete the matrix then ask yourself the following question:
On a scale of 1-10 with 10 being the most difficult, how hard was it to
complete?
If 5 or less then increase the weight.
If 8 or more then reduce the weight.
Ideally, you should feel that youre working at around level 7 (or 70%) of
your best effort