FEMALE MUSCLE
56 MUSCLE & FITNESS^ / AUGUST 2019
LATERAL
SKATER BOUNDActivates the adductor muscles both
dynamically and isometrically. Plyometric
exercises are great for torching fat and
improving speed.How to: Lengthen: Bound to one side
ensuring both feet leave the floor.
Load: Cross one foot behind the other,
reaching it as far as you can before
lowering the same hand towards the floor
in front of you and levering forwards at the
hips. Both feet should be fully in contact
with the floor during the loading phase.
Fire: Fire up as you leap towards the
opposite side and repeat.
Sets/Reps: 3 x 20