Page 87 - Demo

www.MOSTmag.com || FITNESS MAG A ZINE || 876.) Squatted Front Plate RaisesTargets: shoulders, abdominalsSet up: Stand with toes slightly out, feet a bit wider than hip width apart holding a plate weight at 3 and 9 o%u2019clock, palms in. ( Could also use a kettlebell or dumbbell). Sit your hips back into a deep squat. Bring your thighs as parallel to the ground as you can while keeping your torso upright and straight. Toes behind your knees. Arms are locked straight with a slight bend in the elbows and are between your thighs (6-A). Action: Start with the weight low, forearms between thighs. Without moving your legs or torso raise the weight to just above shoulder height. Pause there for a moment to feel the front of your shoulders engage without hiking your shoulders upward (6-B). Work to raise the weight up and down as many times as you can within 30 seconds all while holding your core and legs locked in place.Tip: It%u2019s important to keep your shoulders down so your upper trapezius does not take over. Do this by imagining your shoulder blades sliding into your back jean pockets as you lift and lower the weight .7.) Medicine Ball SlamsTarget: whole body (Lats, abdominals, hamstrings, glutes, shoulders)Set Up: Stand with your feet hip width apart. Palms turned in holding medicine ball over head, elbows slightly bent (7-A).Action: Using extreme force slam the ball down into the ground directly in front of you. On the slam down bend your knees and hinge the hips back to a squat to gain power (7-B). Catch the ball on the bounce up. Straighten your body upright with arms overhead again and repeat.Tip: Try to get your catch and release coordinated. The faster you can release the ball with explosion the more reps you will get! Work to race the clock here. Abdominals must be kept tight the entire exercise to support your spine.6-B6-A7-A7-B