October Week 4 Exercise and Stretch

October Week 4 Exercise and Stretch and Bonus Workout!

TRX Biceps Curl

• Medium-length TRX, back straight, elbows at the shoulder-width to being the movement
• Stand in the basic position facing the TRX system
• Arms raised forward and grab handrails while having your palms up
• Flex your arms in elbows, hands facing towards the head (preferably to your ears)
• Try to keep elbows in the same place – the movement is exercised mainly by the forearm

Wall Biceps Stretch

• Place your forearm and biceps against a wall, keeping the arm at right angles.
• Exhale, slowly turning your opposite shoulder backward, keeping the other arm firmly in contact with the wall.
• Repeat this stretch both raising and lowering the walled arm, in order to work the different pectoral muscles.

Bonus Biceps Workout for October! Give this quick workout a try that will target your biceps the entire time! It only takes 10 minutes to complete this short, but sweet arm workout.

• Incline Bar Chin-Up
• Bar Curl
• Alternating Bicep Curl
• Plank Hammer
• Reverse Curl