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workout<br />
C2: BARBELL<br />
ROMANIAN<br />
DEADLIFT<br />
3 sets of 15 reps<br />
Start in an upright position<br />
with the bar at arms length,<br />
in contact with the thigh,<br />
maintaining good posture<br />
(shoulders back and chest up).<br />
Then, initiating the movement<br />
by pushing the hips back, slowly<br />
lower the bar down the thigh<br />
until the hamstrings are fully<br />
stretched, again ensuring the<br />
back is straight. Then squeeze<br />
the glutes and return back to<br />
an upright position.<br />
D1: DIPS<br />
3 sets of 12 reps<br />
Start with the shoulders<br />
squeezed tight to stabilise, and<br />
slowly lower the body until the<br />
elbows reach approximately<br />
90 degrees and the chest is<br />
stretched. Keeping the chest<br />
lifted, drive through the arms<br />
back to an upright position and<br />
focus on squeezing the triceps<br />
at lockout.<br />
D2: BARBELL CURLS<br />
3 sets of 12 reps<br />
Stand tall with good posture and hands set to just inside<br />
shoulder width on the bar. Keeping the elbows locked in at the<br />
side and abdominal strain braced, squeeze the biceps and flex<br />
the elbow to bring the bar towards the chest. Then, slowly lower<br />
the bar, squeezing the triceps at the bottom to ensure a full<br />
stretch of the biceps.<br />
Declan is a sport and exercise<br />
science graduate and<br />
exercise specialist. Declan<br />
has a great passion for sport<br />
and fitness, having worked<br />
at Portsmouth Football<br />
Academy as a strength<br />
and conditioning intern.<br />
He has a keen interest in<br />
both strength training and<br />
metabolic conditioning.<br />
Find out more at<br />
www.strengthtostrengthpt.com<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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