Page 114 - Ian Oliver Boxing Fitness

#ROSS BENCH 0ULLOVER

(OLD DUMBBELL BY SUPPORTING THE TOP PLATE WITH BOTH HANDS mAT

AGAINST IT HOLDING THE DUMBBELL HANDLE BETWEEN THE THUMBS 3TART
WITH ARMS FULLY EXTENDED THE DUMBBELL VERTICALLY IN LINE WITH THE
NECK ,OWER THE WEIGHT IN A GENTLE ARC TO REACH OVER AND BEYOND

THE HEAD 2ETURN TO STARTING POSITION RETURNING IN THE SAME PLANE
)NHALE ON LOWERING EXHALE ON LIFTING

3EATED ,EG 0RESS 1UADS

7HERE NO LEG PRESS MACHINE

IS AVAILABLE SUBSTITUTE SQUATS
HEAVY WEIGHTS LOW REPS /NCE
SEATED ON THE LEG PRESS MACHINE
ENSURE THE LEGS DESCRIBE A

RIGHT ANGLE ADJUSTING THE SEAT
TO ENABLE THIS 0USH PLATE AWAY

SLOWLY AND STEADILY MAKING SURE
YOUR BACKSIDE NEVER LEAVES THE
3EATED ,EG 0RESS
SEAT KEEP YOUR HEAD AND BACK