Lifetime Sports GmbH

Pre - Workout Stretch

Behind Head Skull Crusher

Step 1: Lie on your back on a flat bench. Your head should be close to the end of the bench. Grasp a an EZ-bar with your palms facing forward.
Step 2: Extend your arms in front of you and bring the bar back in a semi-circular motion to a position over your head. Your arms should be over your head and parallel to the floor when you complete this step.
Step 3: Lower the bar by bending at the elbows, inhaling as you do so. Keep lowering the bar until your forearms are perpendicular to the floor.
Step 4: Bring the bar back up to the starting position, exhaling as you do so. Contract your triceps when you get to the top of the movement.
Step 5: Repeat for the number of reps in your set.

Proper Bench Dip

Step 1: Start the exercise by placing a bench behind your back. Keeping the bench perpendicular to your body and while looking away from it, hold onto the bench with your hands fully extended, shoulder width apart. Your legs will be extended in front of you. Bend forward at the waist. This is the starting position.
Step 2: Lower your body by bending at the elbows until you have moved down far enough so that the angle between your upper arm and forearm is just under 90 degrees.
Step 3: Using your triceps, lift yourself back up into the starting position.

Seated Leg Curl

1: Sit upright on a leg press machine that is adjusted to your height. Your back should be against the back pad and your feet should be on the foot rests with your thighs under the leg pads.

2: Grasp the handle bars and raise your legs so that they are fully extended in front of you and parallel to the floor for your starting position.

3: Exhale and lower your legs, bending at the knees, until your legs form a 90 degree angle.

4: Pause for a moment and then inhale as you raise your legs back to the starting position.

5: Repeat for a complete set.

Incline Treadmill Walking

Place the treadmill on the incline angle you desire.

Begin walking on the treadmill and choose the speed.

Walk for the specified distance or time.

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