Single Leg Wood Chop
 
- Hold a light dumbbell in your right hand with a straight arm, above your shoulder.
- Bend your left knee 90 degrees to lift your left foot behind you.
- Balancing on your right leg, forcefully swing the dumbbell down toward your left hip. (Try not to move it behind you.)
- Then bring it back to the starting position.
- Perform eight repetitions, then switch sides and repeat with a further eight repetitions.
Barbell Bench Press
 
Starting & Finishing Position Halfway Point Movement
- Lie on a bench with your shoulder blades pinched together.
- Ensure your feet are kept flat on the ground or at the end of the bench, with the buttocks always in contact with the bench.
- Grip the weight with your hands set at equal distance from the centre of the bar, and with your elbows bent at ninety degrees and your elbows beneath your wrists.
- Lift the bar off of the pins and lower it until it almosts touches your chest.
- The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again.
- After the desired number of repetitions the bar is then returned to the pins.
- Safety Points:Because of the heavy weights that can be used and the position of the bar a 'spotting partner' is a MUST.
UNDER NO CIRCUMSTANCES lift any weights that you cannot successfully complete within the desired repetition range.
|
Abdominal Twisting Crunch
- Lie on your back on the floor, with your hands cupped behind your ears and your elbows out.
- Cross your ankles, with your knees slightly bent, and raise your legs until your thighs are perpendicular to your body.
- Suck your belly button in and clench your buttocks.
- Bring your left shoulder off the floor as you cross your left elbow over to your right knee.
- Return to the starting position and repeat for 12 repetitions.
- Then perform with the right shoulder, crossing your right elbow over to your left knee.
- Again perform for 12 repetitions.
- Remember to do the movements under control (slowly) and breathe normally. Never hold your breath.
V Spread Toe Touch
- Lie flat on your back, with your legs straight up in a V position, with a soft knee (keep a slight bend, not fully locking your knees). Raise your arms toward the ceiling.
- Curl your shoulder blades up and reach toward your left foot with both hands. Hold for two seconds, concentrating on your abs by sucking your belly button in, then lower to the starting position.
- Repeat, this time reaching for your right foot. Don't pause at the starting position.
- Perform for 12-15 repetitions.
|
