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