Arms and Legs Combo Exercise!

OK!   Here we are at the Burbank Athletic Club N. Hollywood Way with Ballistic Body Fitness and our client Matthew Miller.

Today we are going to show you an arm and legs combo.

Matty is on the hack squat machine right now with a high foot position.  Take a look at how high his feet are.  The tips of his toes are at the very top of the platform.  Now he is going to unlock the weight and bring it up.

Now remember you never want to lock out those legs at the top.  Now go ahead and give me 10 reps. 

Now what he wants to do is come down until his glutes are slightly lower than parallel with the platform.  It is also very important to always push with the heels because if you push from your toes you will apply pressure to your patella or kneecap and that is a bad thing.  So push from the heel and squeeze the glutes and hamstrings at the top of the motion.

You will also hit those quads, the muscles above the knees.  This foot position is really good for those quads and you really want to emphasize the squeeze. 

So now Matty give me a few more good reps and then we will move right into the arm exercise without any rest.

Nice!!

Now without any rest, Matty is going to go into the arm segment of this combo exercise.  This is a hammer curl, bringing it on up for 10 reps.  On the very last rep he’s going to hold it for 5 seconds forcing his muscles to stay in a contracted mode. 

Now when you are doing hammer curls you want to lengthen those biceps out at the bottom of the motion and you want to breathe out on the way up and squeeze them out at the top. 

Now we are going to hold the last rep for 5 seconds. 

Beautiful job Matty!  That’s a great arms and legs combo at Ballistic Body Fitness.

Personal Trainer Burbank