Page 20 - Fat to Flat Belly 2

Exercise Description Reps Sets Month 2 Month 3\u000A Good mornings\u000AStand tall with your hands behind your head clasped but do not put pressure here. Squeeze the back of your shoulder blades together , hinge at the hips with a slight bend in your knees, drive back wards so your torso comes forward parallel with the ground , squeeze your butt and explosively return to standing tall DO NOT LEAN BACK .\u000AYou should feel a pull in your hamstrings as you hinge at the hips\u000A10\u000A3\u000A10 reps x 3 sets Put a weighted bar bar across your back or a stick\u000A15 reps x 3\u000ATricep dips\u000AExactly as in your assessment\u000A10\u000A3\u000A15 reps x 3\u000AStretch the legs out if you can 15,12,10,8 reps x 4 sets\u000AStep ups\u000AStand up straight and look forwards at all times.\u000AStep up with one leg make sure the whole of the foot lands on the platform weight in the heel of the foot on the step. knee and ankle should be in line. Track the bent knee over the pinky of the footed stand up straight without lateral shift, same as you return to the start . Change legs\u000A20\u000A3\u000A20 reps x 3 sets Weighted. Hold dumbbells at your sides, a weighted bar on your back or a kettlebell held out front\u000A20 reps x 3 sets .\u000AAdd weight\u000A