Flex_USA_JulyAugust_2017_2

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EXERCISE SETS REPS PHASE 1 SETS 5 5 REPS PHASE 2 5 5 4 4 5 5 4 4 EXERCISE SETS REPS PHASE 1 SETS 5 5 REPS PHASE 2 5 5 5 5 4 4 4 4 EXERCISE SETS REPS PHASE 1 SETS 5 5 REPS PHASE 2 4 4 5 5 4 4 4 4 SHRUG SETUP Stand holding a barbell with an overhand grip just outside shoulder width, elbows straight. ACTION Keeping your chest up and core flexed for stability, shrug your shoulder caps straight up towar your ears, squeezing your trap at the top of the range of mot Slowly reverse the movement to lower the bar the few inches it traveled, back to the start. 130 FLEX | JULY/AUG ’17
EADLIFT SETUP With your toes beneath he barbell, squat down and grasp with a slightly wider-thanshoulder-width grip.Allowthebar to rest flush against your shins. ACTION With your chest up and back flat, lift the barbell from the floor by extending your hips and knees to full extension. Be sure to keep your elbows straight (but not locked) throughout as you drag the bar up your shins and thighs until you’re in a standing position. Squeeze your back, legs, and glutes, then lower the bar along the same path until it touches the floor. STA IONARY L NGE nd with your feet about s width apart holding a bar across your upper back. ACTION Step forward with one foot and bend your forward knee to lower your hips straight down, making sure that knee doesn’t pass your toes. Stop just short of your rear knee touching the floor and d d h h CLOCKWISE FROM LEFT: PER BERNAL; PAVEL YTHJALL; PER BERNAL MROLYMPIA.COM 131
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Flex_USA_JulyAugust_2017_2

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