Marlborough Week 14

Hi All,

Please find below the 6 exercise sets for week 14 of Marlborough's employee exercise sessions.

Choose one of the three exercises in each set, for each set of exercises there is a beginner and intermediate and an advanced for you to choose from. If you are unsure which to pick start with the beginner and if it feels easy you can always move up.

The exercises will change every week and if you're ever unsure or have any questions please feel free to contact me through the box below or at Info@FlagshipPT.com.

Richard Wilcock

Owner/Lead Trainer at Flagship Fitness Bolton.

Exercise 1 - Neck

Lying Chin to Chest

Lying Chin to Chest Hold

Lying Chin to Chest Push

Intermediate Exercise

Advanced Exercise

Beginner Exercise

Exercise 2 - Shoulders

Scap Pull

Scap Push Pull

YTW

Exercise 3 - Arms

Intermediate Exercise

Advanced Exercise

Beginner Exercise

Forearm Extension

Double Forearm Extension

Bottle Forearm Extension

Beginner Exercise

Intermediate Exercise

Advanced Exercise

Exercise 4 - Back

Dead Bug Hold

Dead Bug

Dead Bug Double

Beginner Exercise

Intermediate Exercise

Advanced Exercise

Exercise 5 - Hips and Glutes

Standing Leg Extension

Donkey Kick

Kick Back with Bottle

Intermediate Exercise

Beginner Exercise

Advanced Exercise

Exercise 6 - Legs

RDL

Hostage RDL

RDL Press

Beginner Exercise

Intermediate Exercise

Advanced Exercise