Coach Myers Wrestling S&C: 2 Full-Body Workouts With Only Dumbbells

Myers S&C: Full-Body Super-Set

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Need a quick full-body workout that requires only a single pair of dumbbells? 

Coach Myers has you covered. This circuit is great for building muscle endurance as it targets the crucial muscles of the posterior chain: hamstrings, glutes, and lower back. Make sure that you use a medium weight that is appropriate for all of the exercises.

  • Back Lunges (both legs)
  • RDL
  • Bent-Over Row
  • Shrugs
  • x 3 rounds

Round 1: start with 2 of each movement, then 4 of each, then end with 6 of each exercise

Round 2: the same as round 1, but in reverse - start with 6, then 4, then end with 2 each

Round 3: perform 10 consecutive reps of each exercise

Rest 1 minute between rounds.

Full Body Dumbbell Workout No. 2

Here's another great full-body workout you can do with just dumbbells.

Myers S&C: Full-Body DB Workout

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  • Renegade Rows - 5/5
  • Floor Press - 10
  • Weighted Glute Bridge - 20
  • x3 - 5 consecutive rounds (no rest)

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.

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