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DIRECT DOWNLOAD YOUR FREE FIRMER BUTT PROGRAM ... - RIC MOYLAN

By Linda Young,2014-07-08 10:17
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VISIT RICMOYLAN.CO.UK TODAY AND SIGN UP FOR YOUR CHANCE TO WIN A FREE TRAINING AND NUTRITION SESSION WITH RIC AT THE TEAM HATTON FACILITIES IN MANCHESTER, UK.

    QUADRUPED BUTT BLASTER

     Difficulty level: Beginner

    Muscle Groups: Glutes, Hamstrings, Core

    Modality: Toning

    Preparation:

     ; Get on your hands and knees, keep your back

    straight.

     Movement:

     ; Contract glutes and slowly raise leg to the ceiling.

    ; Raise as far as is comfortable then slowly bring back

    down. ; Change leg and repeat.

    PRISONER SQUAT

    Difficulty level: Beginner

    Muscle Groups: Quadriceps, Hamstrings, Glutes

    Modality: Strength

    Preparation:

    ; Adopt normal squat start position (feet facing forward, shoulder width apart).

    ; Place hands behind head, with fingers

    interlocked.

    Movement:

    ; In a controlled manner lower yourself into a squat position.

    ; Extend your knees and hips back to the start position.

    ; Repeat.

     Visit RicMoylan.co.uk today and sign up for your chance to win

     a FREE training and nutrition session with Ric at the Team

    Hatton facilities in Manchester, UK. Plus opportunities to win

    much more, including plenty of FREE gifts! Join us now!

    MULTIPLANER LUNGE

    Difficulty Level: Intermediate

    Muscle Groups: Quadriceps, Hamstrings,

    Glutes.

     Modality: Strength, Flexibility.

    Preparation:

    ; Stand up straight, hands on hips, feet

    pointing forwards.

     Movement:

    ; Step forward into a normal lunge by

     flexing hips and knees.

    ; Push back up to start position, repeat

    with opposite leg.

     ; Progress into side lunge on each leg

    ; Finish with turning lunges.

     Visit RicMoylan.co.uk today and sign up for your chance to win

     a FREE training and nutrition session with Ric at the Team

    Hatton facilities in Manchester, UK. Plus opportunities to win

    much more, including plenty of FREE gifts! Join us now!

    SINGLE LEG SQUAT

     Difficulty Level: Intermediate

    Muscle Groups: Quadriceps,

     Hamstrings.

    Modality: Strength, Balance.

     Pre-requisites:

    ; Good balance and squat

     technique.

    Preparation:

     ; Stand on one leg.

     ; Flex opposite leg at knee to

     bring behind (opposite leg

    could also be brought

    forwards by flexing the hip

     and knee).

    Movement:

    ; Lower body as much as

    possible whilst remaining in control of the movement.

    ; Slowly push back to standing

    position.

     Visit RicMoylan.co.uk today and sign up for your chance to win

     a FREE training and nutrition session with Ric at the Team

    Hatton facilities in Manchester, UK. Plus opportunities to win

    much more, including plenty of FREE gifts! Join us now!

    PLYOMETRIC SQUAT

    Difficulty Level: Intermediate

     Muscle Groups: Quadriceps, Glutes,

    Hamstrings.

    Modality: Power

     Preparation:

    ; Stand facing forward, feet

    shoulder width apart, arms by

    your side.

     Movement:

    ; Squat down.

    ; Powerfully extend your legs into a

    jump, bring arms up towards the

    ceiling.

     ; Land softly by flexing into the

     landing; bring arms down as you

     land.

     Visit RicMoylan.co.uk today and sign up for your chance to win

     a FREE training and nutrition session with Ric at the Team

    Hatton facilities in Manchester, UK. Plus opportunities to win

    much more, including plenty of FREE gifts! Join us now!

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