Download 7 Weeks to Getting Ripped: The Ultimate Weight-Free, by Brett Stewart PDF

By Brett Stewart


Follow the daily plan during this publication and you may ultimately in attaining the physique you’ve continuously sought after. The 7 Weeks to Getting Ripped program takes under 2 hours a week and doesn’t require any cumbersome health club gear, however the routines have the facility to reshape your whole physique.

Packed with transparent charts and priceless images, this publication presents every thing you must get within the top form of your existence in exactly 7 weeks:

• potent body weight exercises
• enjoyable & demanding health games
• step by step instructions
• worthwhile nutrients tips
• Easy-to-follow programs

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Extra resources for 7 Weeks to Getting Ripped: The Ultimate Weight-Free, Gym-Free Training Program

Sample text

FIGURE 3-26. 3S wrist flexors (stretch position and initial phase of exercise). Assume position as depicted. FIGURE FIGURE 3-27. 3S wrist flexors stretch (position and middle isometric phase of exercise). S attempts to flex the wrist, while resisting his/her own efforts. 3-28. 3S wrist flexors stretch (position and end phase of exercise). After 4-second build-up and a 6-second isometric contraction, S relaxes for 2 seconds, then extends the wrist for 3 seconds. May apply light pressure. The wrist flexors are in the new lengthened position.

A total of 3 stretches per side are performed. FIGURE 4-15. Dynamic stretch (start and finish position of exercise). FIGURE 4-16. Dynamic stretch (position at full stretch). Laterally flex trunk at slow speed and return. Repeat (5-10 reps). 51 52 4. Stretching the Major Muscle Groups of the Trunk and Neck Exercise 13-Trunk Rotators (3S Method) 4-17. Muscles to be stretched (iliocostalis lumborum, quadratus lumborum, internal oblique with opposite external oblique, serratus posterior, and rotatores).

3S hip inward rotator stretch (position and end phase of exercise). After the 4-second build-up and a 6second submaximal isometric contraction, S relaxes for 2 seconds, then inwardly rotates his/her hip 3 seconds. P assists with light pressure. The hip inward rotators are in the new lengthened position. Repeat the above procedure 3 times from the new lengthened positions. Flexibility: A Concise Guide Exercise 4-Hip Inward (Medial) Rotators (Alternative Methods) FIGURE 2-29. Yoga stretch. From a sitting position.

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