Performance Training

FRENCH CURL (Use a spotter) (A) With feet comfortably apart, back and legs straight, hands about 10 inches apart, knuckels facing forward. Raise barbell to shoulders (B) Press bar to arms length overhead (C) Lower bar behind with elbows pointed up and out. Return to position (B) then back to (C) and repeat. (2-3 sets of 10-15 repetitions) For back of upper arms.

SHOULDER SHRUGS - With feet shoulder width apart, arms extended, hold barbell across upper thighs, knuckles forward. (A) Exhale while shrugging shoulders up, back then down as far as possible. (B) Lower shoulders to starting position then repeat. Variation: Use a circular motion shrugging shoulders up, back then forward. (2-3 sets of 10-15 repetitions) For shoulders

DEEP KNEE BENDS - (Use a spotter) (A) With feet shoulder width apart. Lift bar from floor to chest then press overhead. Lower bar slowly onto shoulders behind neck. (B) Lower into squatting position and repeat. (2-3 sets of 10-15 repetitions) For upper thighs and more muscle groups than any other single exercise.

TOE RAISES - (Use a spotter) (A) With feet shoulder width apart, lift barbell to the shoulders in one movement. Press the bar upward until arms are completely extended. (B) Lower bar slowly onto shoulders behind neck. Raise up on toes as far as possibe and hold for two counts then return to floor and repeat. (2-3 sets of 10-15 repetitions) For calf muscles.

UPRIGHT ROW -  (A) With feet shoulder width apart, grip the barbell near the center, (hands about 6 inches apart), palms facing the rear. Lift the barbell up towards your chin, keeping elbows higher than arms and shoulders. (2-3 sets of 10-15 repetitions)

SEATED MILITARY PRESS - Raise the barbell to shoulders. Sit on a bench or flat solid chair. Feet a comfortable distance apart and back straight. Slowly press the barbell overhead to arms length. Slowly lower it to starting position. Inhale up, exhale down. (2-3 sets of 10-15 repetitions)

DUMBBELL CURLS - Feet shoulder width apart, arms extended at side of thighs. (A) Curl dumbbells to shoulder, exhaling as you do the movement . (B) Lower dumbbells to position (A) and repeat. (2 sets of 10 repetitions)

ONE ARM CONCENTRATION CURL - (A) Sit on bench with dumbbell in hand. Rest upper arm against inside of thigh. (B) Curl dumbbell upward. Lower dumbbell slowly to position (A) and repeat. (3 sets of 10 repetitions) For biceps and forearms.

TWO ARM BENCH PRESS - (Use a spotter) (A) On a bench with barbell at chest, hands about shoulder width apart, (B) press above chest until arms are completely extended then return to position (A) and repeat. (1 set of 10 repetitions) For chest, back of upper arms and shoulders.

LATERAL RAISES WITH DUMBBELLS - (A) On a bench, exhale while pressing dumbbells overhead until arms are completely extended. (B) Lower dumbbells to each side parallel to the floor then return to position (A). (3 sets or 10 repetitions) For upper chest and front of shoulders.