Be Strong. Stay Strong.
TM
SECTION 5: Exercises
Overhead Triceps Extension
Muscles Worked:
Triceps
Key Points:
»
Keep your knees slightly bent with your feet approximately shoulder width
apart.
»
Keep your chest lifted, shoulders pinched together and a very slight arch in
your lower back.
»
Keep your upper arms and shoulders motionless and your wrists straight.
»
Tighten your triceps throughout the exercise, using a controlled motion.
START:
»
Kneel with one leg on the bench, bend
forward at the hips and place one
hand on the bench.
»
Support yourself with one arm on the
bench and hold the dumbbell with the
other with your palm facing in.
»
Keeping your elbow bent, bring your
upper arm to your side, parallel to the
ground.
ACTION:
»
Straighten the elbow while keeping
your upper arm completely still.
»
When the arm is completely straight,
slowly return to the starting position.
START: FINISH:
Stiff-Leg Dead Lift
Muscles Worked:
Hamstrings, glutes and spinal erectors
Key Points:
»
Your torso should move from standing vertical to leaning forward at
the hips without rounding your spine during any part of the move-
ment.
»
Keep the knees slightly bent.
»
Only move as far as you can correctly.
»
It is critical that you keep the chest lifted and do not allow your
spine to round at any time during the movement.
START:
»
Stand with your feet approximately
shoulder width apart
»
Hold the dumbbells down in front of
your thighs with your palms facing
back.
»
Stand with a very slight bend at the
knees.
»
Keep the chest lifted, abs tight and a
very slight arch in your lower back.
ACTION:
»
Maintaining your knee position, slowly
bend forward at the hips moving your
butt backward.
»
Stop as your hamstings begin to get
taut and before your back begins to
round.
»
Concentrate on tensing your ham-
strings to pull you back up to the
starting position.
START: FINISH:
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