3-D Dumbbell Matrix
[photos to be posted]
Directions: Perform my
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Note: The 3-D DB Matrix I use combines a lunge
with an upper body strength movement. There are numerous combinations.
For purposes of example, I only show the Arnold DB Overhead Press option.
Determine upper body exercise to be
performed then select light dumbbells (DBs). In this example, I
perform the Arnold Overhead DB Press. You can also do curls, lateral
raises, single arm diagonal reaches, etc. Note! Because of the
multiple repetitions in multiple planes of motion, you cannot use heavy DBs!
Heavy DBs will only create poor movements and decreased speed and range of
motion. Pick a weight that is light enough to control but heavy enough
to challenge. When starting, go light! After you master the 3-D
DB Matrix movements and rotations, then you can safely add weight if needed.
Arnold Overhead DB Press Option:
Stand upright with good posture and palms facing in towards your
body while holding DBs. (Review Arnold Overhead DB Press Directions)
Take lunge step out and down as you
press the DBs overhead. DBs should be directly over shoulders to
maximize front-side shoulder stretch and shoulder mobility.
Return, switch feet, and lunge on
other side. This transition should be very quick--do not drag your
feet and go slow! A huge benefit of the 3-D Matrix is its quickness
and agility benefits.
As you finish the first set of lunges
(both left and right sides), quickly make a 1/4 turn then repeat the
sequence again (right and left lunges with Arnold DB press). After the
2nd set of lunges, quickly do another 1/4 turn and repeat sequence then 1/4
again for the 4th sequence. Finish the whole set by making the 4th 1/4
turn and facing the same direction you were before starting.
Repeat a 2nd set but turning in the
opposite direction of your first set. You can do another round of
Arnolds or change the upper body exercise option i.e. curls, lateral raises,
Tips: The 3-D DB Matrix is a rocker--a true
"High-Performance" exercise! Two complete rounds of this, and you'll be
gassed and exhausted! Initial reports show significant improvements with
vertical leap after this exercise implementation. I like them because they
are so functional--lots of turning, balance, agility, awesome shoulder stability
challenge, overhead strength plus a great cardio kick from all the leg work.
I have worked up to about 25 pound DBs
for my Arnold Press 3-D Matrix. If I'm only doing standing Arnold
Presses alone, I can use 35-40 pound DBs; however, my normal Arnold weight
would be way too heavy when doing them in the 3-D Matrix. Be careful
about overloading! Remember, the 3-D Matrix is very "3-D" and will be
quite the balance and agility challenge when you are trying to stabilize DBs
over your head in multiple planes of movement with your heart rate going
through the roof.
The 3-D DB Matrix was created by
functional rehab specialist Gary Gray.
These exercises are intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
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