Well this week has been rather hectic and i havn’t managed to get here sooner.

To start with lets get on will Part 3. This week we are going to look at the Push Pattern…

As always I begin with a assessment of the range of movement.Today it will be the front of the shoulders and chest area. For this we do the Wall Angle. Standing against a flat wall with your heels 2 inches away from the wall with your bum and upper back touching the wall. You should just be able to put a flat hand between your lower back and wall…

Now hold this position and raise your elbows up so they are level with your shoulder and touching the wall. 90′ at the elbow wrists straight fingers facing forward. Now rotate your shoulders so the back of you forearm touches the wall, elbows still at 90′(Can you do it?) then keep your position and move the shoulders so your fingers touch and move back to the starting position. The back of your wrist and forearm should be touching the wall throughout the movement.

If they didn’t you really need to stretch out your pecs(minor and major)to get the correct range of movement.

For the ones who are ok with the movement. Read on….

First we are going to stretch the Lats. After they are stretched we will do a push exercise. I am going to keep this simple. Bench Press or Press up If you need help with these you can always get in touch…

Now for my weekly training diary!!!! I have had a busy week so its pretty poor…

Monday 20th: 30mins indoor bike Heart 120bpm

Tuesday 21st: 30min indoor bike Heart 120bpm

Wednesday 22nd: 60min indoor bike. Training DVD Heart Rate About to explode

Thursday 23rd: Its cold and horrible but I need to get outside. So a 10km run then 30mins on the indoor bike at a steady 120 bpm heart rate….

Tomorrow: Rest…… Friends are up from plymouth so its bicep curls with a pint of Beer. Alternate arms of course :)                 

Have a great Bank Holiday

Paul