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Check out this great video
Basic Shoulder and Chest Warm Up!
Exercise 1 and 2 Wipers and Cheerleaders - Sagittal and frontal plane movements
Exercise 3 Dynamic Cans - Transverse plane movement
Exercise 4 Incline Push-Ups - Increase blood flow to pecs, deltoids, and triceps!
The muscles worked include not only your glutes and quads but also your hip adductors, hamstrings, calves and your core muscles
Feet Position is preference but generally shoulder width apart is a good start. Body Position should be tight in there Lats and glutes with retracted scapula's and extended arms while bracing the core. Extend hips and knees until body is in a full standing position while maintain neutral spine and extended arms. Slowly flex the hips and knees back to the starting position.
Increases Balance, Coordination and Strength in the Glutes, Hamstrings, Qauds and Core. While also stretching the Glutes
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