I have a couple unique exercises to share today starting with single leg toe taps. These are great to help you increase your balance and stability. The trick is to reach out as far as you can in all 4 directions (forward, sideways left, sideways right, and backwards) and just slightly tap your toe on the ground without putting any weight on it. Concentrate on being very stable with your planted foot and the knew above it. You will use your upper body as a counterweight from the direction you reach out your foot.
The next unusual exercise is barbell curls with a twist. Using light weight, I start with 7 normal barbell curls then move to 7 more slow, controlled barbell curls followed by 7 bottom half curls and then finish with 7 top half curls. I've heard of these being called "7's" in the past but usually they don't include the 7 slow, controlled curls. Give these two exercises a try and let me know how you like them. The curls burn like crazy. Too bad the TikTok I made was not very helpful with these movements. I will have to do another on in the future showing the entire movement.
Thursday - Arms and Legs
4 Sets Toe taps - 5 Forward, 5 side, 5 side, 5 backward each foot
4 sets Barbell Curl 7's - 21 total each set (7 normal curls, 7 slow curls, 7 bottom half curls, 7 top half curls)
3 Sets dumbell lunges - 10 each leg
4 sets - Barbell tricep extensions 15 each arm
3 Sets Alternating Dumbell Curls - 10 reps each arm
3 Sets Tricep Dips - 20 reps
3 Sets Seated (slight incline) Dumbell Curls - 10 reps
3 Sets Seated (slight incline) Dumbell Tricep extensions (tapping your chest) - 10 reps
3 Sets Dumbell Jump Squats (I like these for skiing) - 10 reps
3 Sets Single Arm Dumbell Preacher Curls - 10 reps
3 Sets Lying Dumbell Nose Breakers - 10 reps
TikTok video https://vm.tiktok.com/TTPdhXGNbk/