3-D Dumbbell Matrix

[photos to be posted]

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

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.

1. 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.

2. 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)

3. 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.

4. 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.

5. 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.

6. 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, etc.

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.

*Note: 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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(Updated 6.13.06)

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