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workout<br />
B1: INCLINE PRONE<br />
DUMBBELL ROW<br />
3 sets of 15 reps<br />
Set a bench to 45 degrees, lie<br />
prone (chest onto bench) and<br />
start with the dumbbells at<br />
full stretch. Keep the thoracic<br />
spine extended and row the<br />
dumbbells into the side of the<br />
ribs, squeeze for one second,<br />
then return to a full stretch.<br />
B2: INCLINE<br />
DUMBBELL PRESS<br />
3 sets of 15 reps<br />
Set the bench to 45 degrees<br />
and set your shoulders into the<br />
bench, ensuring you are stable<br />
with feet in contact with<br />
floor. Then, with palms slightly<br />
turned in, drive the dumbbells<br />
up over the top of the chest<br />
and squeeze for one second.<br />
Then slowly descend back to a<br />
full stretch of the chest.<br />
C1: BARBELL<br />
WALKING LUNGES<br />
3 sets of 12 reps on each leg<br />
Set the barbell across the<br />
top of the back and keep the<br />
shoulders tight, ensuring<br />
a good vertical torso. Step<br />
forward and bring the front<br />
thigh parallel to the floor,<br />
dropping the back knee to<br />
within an inch off the floor.<br />
Then, using the front leg, drive<br />
up and forward and repeat on<br />
the opposite side.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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