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Exercise and Form
Flyes
Also known as: Chest flyes
Agonist: Pectoralis Major, Anterior Deltoid
Synergist: Serratus Anterior
3 cups
Blueberries
3 cups
Flour
Keep back straight and core braced
1 cup
Sugar
Keep heels planted and push through
Lift weights in a slow and controlled manner
3 cups
Blueberries
3 cups
Flour
Do not let shoulders drop
1 cup
Sugar
Do not not let knees travel over toes
Do not arch back
1½ cups
Butter
Do not let the elbows drop lower than the shoulders
Flyes
Flyes
Chest flyes FV
Chest flyes SV
Chest flyes AV
Chest flyes SV
Front Raises
Agonist: Anterior Deltoid
Synergist: Biceps
Core braced and back straight
3 cups
Flour
Elbows slightly flexed
1 cup
Sugar
Heels planted
Knees slightly flexed
1½ cups
Butter
Brace your core
3 cups
Blueberries
3 cups
Flour
The weight should be lifted and lowered in a controlled manner
Do not lean backwards
Do not lock elbows
Do not let the knees become valgus
Front Raises
Front Raises
Front raises Sv
Front raise FV
Front raise bosu single arm FV
Front raise bosu SV
Front Squat
Agonist: Glutes, Quadriceps, Gastroc
Synergist: Hamstrings
Keep elbows in line with shoulders
3 cups
Flour
Knees directly over toes
1 cup
Sugar
Brace your core
Keep back straight
1½ cups
Butter
Head and neck in neutral look forwards
3 cups
Blueberries
3 cups
Flour
Do not let the knees become valgus
Do not lean forwards
Keep shoulders level
Do not lower weight in an uncontrolled manner
Front Squats
Front Squats
Front squat variation FV
Front squat FV
Front squat Av
