UPPER #7

Notes

Set up on a bench. Hold bar above you in line with your eyes, hands at shoulder width, making sure knuckles are facing the ceiling. Lower the bar downward fast but with control until it is in line with your nipples and touching the chest, elbows should remain wide. Breathe and press the bar upwards. Make sure to brace your core and keep feet grounded.

Notes

Bar on front of chest with elbows at a 90 degree angle. Feet hip width apart. Keep core engaged. Press the bar up above your head making sue to twist knuckled to the ceiling. Avoid dipping too much under the bar. Gain control and lower to reset.

Notes

Using the lat pull down machine, sit on the bench and hold the bar on the widest grip. Pull the bar down infront of your chest, trying to squeeze your shoulder blades together as you do so. Release up with control and repeat.

Notes

Hinge hip backwards until you are in a deadlift position. Start with arms full outstretched and in line with your chest. Pull the DBs away from you and thinking about squeezing your shoulder blades together. When you start to feel too much tension, push the DBs back to starting position. Take care not to curve your back or stand up through the movement.

Notes

Hand off a bar with a narrow grip, palms facing you. Pul your chest up to the bar until your chin is over the top and lower with control.You may use resistance bands to help you with this. Try to keep your core tight and avoid swinging in the movement.

Notes

In a kneeling lunge position, hold a single DB in the opposite hand to your front leg. Engage your core and remain balance in your body as you push the weight directly overhead. You arm should remain at a right angle to your body.

Notes

In a kneeling lunge position, hold a single DB in the opposite hand to your front leg. Engage your core and remain balance in your body as you push the weight directly overhead. You arm should remain at a right angle to your body.

Notes

Sit on a box/bench with legs at either a 90 degree angle of fully stretched. Place hands either side of your body and press your body down towards the floor. Elbows should remain at a 90 degree angle as you lower your body and fully extend as you reach the top.