Gym-Free and Ripped by Nathan Jendrick

Author:Nathan Jendrick
Language: eng
Format: mobi, epub, pdf
Publisher: Penguin Group USA, Inc.
Published: 2011-06-22T10:00:00+00:00

Hands-Under-Butt Bridge

Lie on your back with your hands under your butt and your knees bent up so that your feet are flat on the floor and positioned just outside of your shoulders. Push from the bottoms of your hands and feet until your hips are lifted as high as possible. Hold briefly in this position and return to the starting position.

Ripped alternative: Do the same exercise using only one leg.

Overhead Leg Extensions

From the floor, roll onto your back until your legs are hanging over your head. Keep your arms extended down the length of your body and flat. Using your core, extend your legs straight above you as you try to position your torso as vertical as possible.

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