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warm up<br />
BICEP CURL<br />
Grab the weight with your palms facing away<br />
from your body and your grip just outside of<br />
your shoulders. With your knees slightly bent<br />
and your elbows tucked into your sides, curl<br />
the weight up without swinging your body<br />
and squeeze your biceps at the top of the<br />
movement. Slowly lower the weight back down<br />
while maintaining your elbows at your sides until<br />
your arms are straight at the starting position.<br />
SHOULDER PRESS<br />
Grab the weight with your palms facing away<br />
from your body and your grip just outside of<br />
your shoulders. With your knees slightly bent,<br />
press the weight straight up stopping just<br />
short of your arms fully extending (keep your<br />
head facing forward in a neutral position).<br />
Pause briefly at the top of the movement and<br />
then slowly lower the weight back down until<br />
your upper arms are parallel to the floor or just<br />
slightly below parallel.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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