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warm up<br />
TRICEP EXTENSION<br />
Stand with your knees slightly bent. Grab the weight just above the handle with both hands and<br />
cradle one end of the weight in your hands. With the weight straight over your head, slowly lower<br />
the weight behind you while keeping your elbows locked above your head (the pivot point of the<br />
movement should be at your elbows). Allow your triceps to stretch to the bottom position of the<br />
movement where the weight should just about be touching your upper back and pause at that point.<br />
Slowly push the weight back up above your head while not allowing your elbows to move.<br />
CALF RAISE<br />
Stand on an aerobic step and have your heels off of the edge.<br />
With the weight across your upper back. Slowly push upward<br />
using your calves, pausing briefly at the top of the movement<br />
while keeping your knees bent slightly as to not hyperextend<br />
them. Slowly reverse the movement and allow your heels to dip<br />
below parallel to get a good stretch in your calves.<br />
Matt is a well respected<br />
fitness expert and author<br />
with a global following.<br />
He’s a certified strength<br />
and conditioning specialist,<br />
personal trainer, and<br />
sports nutritionist. You<br />
can contact Matt via<br />
www.mattweik.com or<br />
@mattweikfitness<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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