Book 2 by Mullarkey Karen

Author:Mullarkey, Karen
Language: eng
Format: epub
Published: 2016-01-06T00:00:00+00:00

Friday

Shoulders and Hamstrings

Warm Up—Stair Mill

The stair mill is just a mechanical rotating, never ending flight of stairs! Get all of the benefits of climbing at an incline to wake up your cardiovascular system, tone and challenge the leg muscles. Choose a slow pace as you get started and gain control of the steps and movement while you warm up your knees, ankles and all of the major muscles in your legs.

How to Use

Choose a manual program so you can choose the speed and intensity of your warm up. When the steps begin to move downward, just step up them as you would a normal staircase! Be sure to squeeze your legs and engage with each step. Don’t forget to hold onto the handles for support!

Begin at a slower pace from level 3-6 for 5 minutes: Start at an easy pace and build it up to a brisk climb in the last minute.

For the next 5-10 minutes, pick the intensity up to level 8 or higher and feel your body warming up!

Seated Shoulder Dumbbell Press

Go ahead - take a seat to train those caps! You will need dumbbells for this exercise intended to target the top of your shoulders (deltoids), which are a strong group of muscles that control movement of your arms.

1. Sit up straight on a flat bench or “L” shaped bench with your feet flat on the floor, abs engaged.

2. Raise your dumbbells up towards your ears and open your arms up to a 90 degree angle.

3. On an exhale, press the dumbbells up overhead until they almost tap together above your head.

4. Double check your form in the mirror and slowly resist the weight back down to the starting position. Repeat!

Side Lateral Machine

This exercise is great for giving your arms and shoulders that shape and sculpt you want. While doing this exercise, be sure you never let your elbows touch your sides! Keep the tension in the exercise for maximum results.

1. After locating the side lateral raise machine and setting up the weight that you need, check to make sure that you are comfortably set up for your height.

2. Grip the handles, stand up tall with a slight bend in your knees and brace through your core.

3. Exhale and lift up raising your arms out to the sides away from your body. Stop when your elbows are parallel to the floor at shoulder level.

4. Slowly lower back down without touching your sides and repeat.

Stability Ball Hamstring Curls

Stability ball hamstring exercises are a safe way to train the back of your legs and to strengthen all of the right muscles to prevent future injuries. This exercise also offers some great core work! Just remember to keep your hips lifted away from the ground the whole time. I know it will challenge you - but you’ve got this! Go grab a stability ball that is a good size for your height.

1. Lie on your back with hands by your sides on the floor and your heels on top of the stability ball, scoop your abdomen into your spine to protect your low back.

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