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  • Tricep exercises

    Throughout all exercises contract your core muscles (abdominals and gluteals) to support your back and spine.

    Tricep extensions

    • Tricep kickbacks can be completed in a seated position or bent over on a bench. 
    • During the exercise your humerus (upper arm) should be parallel with the ground.
    • Holding on your a light weight in your hand contract your tricep muscle to extend through your elbow, lifting the weight behind your body. Gently control the release of the weight abck to the starting position.

    Overhead press

  • Triangle push ups

    Triangle push ups are completed much like a regular push up, however rather than having your hands out to the sides your your body they're placed together, directly below your face so that your thumbs and index figures created a triangle shape.

  • Thigh squeezes

    • Lay with your back flat on the ground, knees bent with the fitball between your legs.
    • Contract through your core (abdominals and glutes) to support your lower back throughout the exercise.
    • Squeeze your legs together, holding that position for 2-3 seconds.
    • Gently relax to return to your starting position.
    • Repeat 10 reps x 2 sets
  • Shoulder shrugs

    • Stand with feet shoulder width apart and a slight bend in your knees with your core activated
    • Holding on to a light weight in each hand with your arms hanging by your sides slowly roll your shoulders in a small circle (forwards, up, back and down), pausing in the back & down position briefly each repeitition.
    • Repeat 10-15 reps x 2 sets
  • Shoulder raises

    Shoulder raises can be done laterally (out to the sides) or forwards. Each variation utilizes slightly different muscles and so both/a mixture of the two are recommended.

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