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BUILDAFOUNDATION
36 Why build a strong foundation?
38 Bodyweight moves42 Core strength
46 Pre-workout warm-up
48 Post-workout stretches
50 Assess your tness
RULETWO
C T NTSS
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36 Men’s Fitness36
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Men
hydoyou
need strong
found tion?
Createasolidbasetomakeaddingmuscleeasy
Building muscle is like building ahouse. Lay the right foundations
and you can build a strong, stablestructure that will withstand whateveris thrown at it. But if construction beginswithout a solid base then you’ll end upwith a weak, unbalanced frame that isat risk of falling apart.
The good news is that getting asolid foundation for your muscle-building mission is easy.
This chapter explains how, throughperforming bodyweight exercises(those that rely on your own weightas resistance, such as press-ups), coreexercises (which target your abdominal
muscles, including your six-pack), andproper warming-up, cooling-down
and stretching, you can lay some solidfoundations that will make putting
on hard, lean muscle far easier.Why? Because bodyweight moves
target the small, but vitally importantstabilising muscles that make your joints stable, mobile and healthy, whilea strong core supports your torso andassists the transfer of power fromyour legs to upper body – crucialforthe successful completion of almostall standing exercises – especially theshoulder press, deadlift and squat –without injury. The more stable yourbody, the heavier you’ll be able to liftand the faster you’ll pack on muscle. So
if you want a body that’s more Taj Mahalthan Leaning Tower of Pisa, read on.
RULETWO BUILDAFOUNDATION
Tomaster the
most important
bodyweight
moves,
turnover.
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Men’s Fitness38
BODYWEIGHTMOVES
Masterbodyweight
movestobuildmuscl
preventinjuryand
generateexplosive
power
Ifyour aim is topackonmuscu
size andstrength, itcanbe temp
tohead straight for theweightsand
startdoingbenchpresses andsquats
ratherthanpress-ups, lungesandoth
bodyweight exercises. And that’sbeca
most peopleassume that theyare too
tobeeffective inbuildingmuscle.
Butbodyweightmovesaregreat fo buildinga strongandstable foundatio
muscleandthe fact thatyoucandoth
anywhereandat any timeis justone o
theirmanybenefits.Thesemoves can
reduceyourrisk of injury, they’rea pe
way towarmupandthey’ll improvey
ability togoheavierwhenyoudofina
hit theweights.
FIGHTINGFIT
Takepress-ups. They’regreatat target
thesmallmuscles of thedelicate shou
joint. Strengthenthese stabilisingmus
andyou’llbeable topushheavier andharder on thebenchpress.
Butdon’t just take ourword for it.
Manyathletes incombat sportsmake
bodyweightmovesakeycompomen
of theirtrainingprogrammes.
Any formof trainingdonebyboxer
andMMA fightersto primetheirmusc
for explosivespeedand strength isgo
enoughforus.For theseathletes,gett
a rippedbodyis justa bonus.
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Men
TARGET
Chest
Triceps
Shoulders
TARGET
Chest
Shoulders
Triceps
TARGET
Chest
Shoulders
Triceps
Core
Theultimate
upper-body test,
press-ups requireyour
chest, shouldersand
tricepstoworkhard to
lower, thenlift, your torso
fromthefloor.
This twistonthe
classicmove
requiresupper-bodyco-
ordinationandastrong
core torotateupwards.
Havingtoclap
inbetweenpress-
upsmeansyouhaveto
pushupfromthefloor
quickly, turningit into
anexplosivemuscle-
buildingmove.
HOWTODOIT
Start with yourhands shoulder-
width apart andbody straight.
Lower yourselfuntil your elbowsreach 90˚, thenpress back up.
HOWTODOIT
Start in press-upposition and lowerchest to ground.
Press up powerfullyand at the top ofthe move lift onearm o the groundwhile twisting yourtorso until that armpoints to ceiling.
Lower back downbefore repeatingon the other side.
HOWTODOIT
Start in press-upposition and lowerchest to ground,keeping elbowsclose to your side.
Press back up
powerfully so thatyour hands leavethe loor. Quicklyclap them together.
Land back downand descend intothe next rep.
PRESSUP
TPRESSUP
CLAPPRESSUP
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TARGET
TricepsShoulders
TARGET
Quads
Hams
Glutes
TARGET
Quads
Hams
Glutes
Calves
Masteringthe
correctformof
a squatmeansyou’ll
makequickerprogress
whenaddingadditional
weightusinga barbell
ordumb-bells.
Jumpingturns
the squatintoa
powerful plyometric
movethatfiresup
yourfast-twitchmuscles
fibresandgetsyour
heart pumping.
Buildmassonthe
backofyourarms
withthis surprisingly
toughmove.
HOWTODOIT
Stand tall with feet
shoulder-width
apart and toespointing slightly
outwards.
Keeping your
core braced and
a natural arch in
your back, squat
down until your
thighs are parallel
to the loor before
pushing back up
through your heels.
HOWTODOIT
Stand tall with feet
shoulder-width
apart.
Squat down, then
push back up
powerfully so your
feet leave the loor.
As you land
descend straight
back into a squatand repeat.
HOWTODOIT
Grip the edge of
a bench with
your back and
legs straight.
Slowly lower your
body straightdown, keeping
your elbows
pointing back
throughout, before
pressing back
up powerfully.
SQUAT
JUMPSQUAT
BENCHDIPS
BODYWEIGHTMOVES
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Men
TARGET
Shoulders
Triceps
TARGET
Quads
Hamstrings
Glutes
TARGET
Adductors
(inner
thighs)
Anotherclassic
move that requires
power, balanceand
co-ordination.
Theoften-ignored
musclesofyour
inner thighsarevital
forturningmovements,
both in thegymandon
thesportspitch.
Thebestway
toworkyour
shoulderswithout
weights, thismovealso
requiresastrongcore
andgoodco-ordination.
HOWTODOIT
Stand tall with feet
apart, chin up, core
braced and naturalarch in your back.
Take a step forward
and lower your
body by bending
both knees to 90°.
Ensure your front
knee doesn’t go
past your foot.
Push back o your
front foot to move
back to the start.
HOWTODOIT
Stand with feet
close together, with
core braced.
Take a big step to
one side, keeping a
natural arch in your
back and torso
upright. Bend the
other knee to lower
your body, keeping
that knee in linewith your foot.
HOWTODOIT
Start with your feet
on a bench and
hands shoulder-
width apart on
loor, so your body
forms an invertedV-shape.
Slowly lower
your body until
your face almost
touches the loor
before pushing
back up powerfully.
LUNGE
LATERALLUNGE
INVERTEDSHOULDERPRESS
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Men’s Fitness42
Buildasolid
midsection
andreap
therewards
Asolid coreism
than just about
havingan impressive
six-pack. In fact, havin
a stomachofsteeloffe
farmorebenefits toyo
muscle-buildingambi
than just looking good
That’s because a stron
stablecoremeans you
moreeffectively trans
powerbetweenyouru
andlowerbody – vital
lifting heavyweights –
well asprovidinga sol
base foralmostevery
upper-body lift,especi
thosethat involve liftin
aweightoverhead,suc
as theshoulderpresso
overheadsquat.
Here areeight kit-fre
moves thattargetyour
abdominals, obliquesallthe other importan
deep-lyingmuscles th
makeupyourcore.
CORESTRENGTH
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TARGETObliques
TARGET
Upperabs
TARGET
Lowerabs
The classic move
fortargeting your
upperabs – and still
one of thebest.
Place the emphasis
on thelower part of
your absby hitting them
from a different angle.
Hit yourabs from
the side to target
your obliques – the
muscles that frame
your six-pack.
HOWTODOIT
Lie on a mat with
your knees bent at
90° and your feetlat on loor. Place
your ingers by
yourtemples.
Contract your abs
to curl your chest
towards your
knees, keeping
your lower back on
mat. Squeeze your
abs at the top then
return to the start.
HOWTODOIT
Lie with your arms
by your sides with
knees bent at 90°
and feet lat.
Contract your abs
to lift your hips o
the mat, then curl
your knees towards
your chest, keeping
your knees at 90°.
Pause then slowlylower your legs
back to the start.
HOWTODOIT
Lie on your side
with one arm in
front of body and
the other bent so
your ingers touch
your temples.Crunch up
sideways and hold
for a second at the
top of the move
and then lower
slowly back to the
start.
CRUNCH
REVERSECRUNCH
OBLIQUECRUNCH
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CORESTRENGTH
TARGET
Abs
TARGET
Core
TARGET
Core
Obliques
Build astrong
linkbetweenyour
upperand lowerbody.
Holdyourbody
straight tobuild
apowerful coreand
improveyourposture.
Anadvanced
move that requires
flexibilityaswellasa
strongcore.
HOWTODOIT
Hold your body
in a straight line
from head to heelswith your elbows
beneath your
shoulders, feet
together and face
looking down.
Hold the position
for as long as you
can without letting
your hips sag.
HOWTODOIT
With your elbow
directly beneath
your shoulder,
hold your body in
a straight line from
head to feet.
Hold the position
for as long as you
can without letting
your hips sag,
then repeat on
the other side.
HOWTODOIT
Lie lat on your
back with your
arms behind your
head, and your feet
together.
Contract your abs
so your hands andfeet meet over your
stomach. Keep
your legs straight
and squeeze you
abs at top of move
then return to the
start.
PLANK
SIDEPLANK
JACKKNIFE
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Men
TARGET
Lowerabs
Obliques
Keep thefocus
onyour lower
absandobliqueswiththisadvancedmove.
Dothemquickly –
but ina controlled
manner– toreallyworkyourcoremuscleshard.
HOWTODOIT
Lie lat on your
back with your
arms out to the
sides and your
legs straight up in
the air. Keep your
shoulders and
upper back on the
mat throughout.
Twist over to one
side, keeping your
legs straight. Go
as far as you can
to the side without
letting your feethit the loor.
Reverse back to
the start and twist
the other way.
Lie lat on your back. Crunchup and bring your right elbow
to meet your left knee. Repeat
on alternate sides.
BICYCLES
HOWTODOIT
LOWERBODYRUSSIANTWIST
TARGET
Abs
Obliques
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PREWORKOUTWARMUP
Warmupbeforeevery
workouttoprepareyo
bodyandprevent inju
Aproperwarm-up isvital befor
doinganyweight training.If tim
is short,don’t be tempted toskip the
warm-upandgo straight toyourwork
because coldmuscles cangeteasily
damaged.A fewminutes spentona
warm-upcanprevent days lostwhile
recovering frominjury.
Yourwarm-upshouldstartwith som
light cardiovascularexercise, suchas
running, rowing orcycling.Thiswillm
your heartbeat faster, pumpingoxyge
andnutrients toyourmuscles,andel
your body’s core temperature.Warm
musclesaremore elastic thancoldon
soyou canworkthem through awide
rangeofmotionwith fewer injuries.
After thecardioyou thenneed to ta
yourmusclesdirectlywithdynamic
stretches.Thesediffer fromstatic
stretches(see next page) in that you a
moving asyou stretch outthemuscle
trick is tostart verygently andthen sl
increasetherangeofmotionyouuse
witheachrepetition.Thisprepares yo
musclesandjointsfor theworkto comFinally, before youbeginanylifting
exercise, performthemovementswit
minimalweight to teachyourmuscle
how to respondwhenyoudotheexe
withheavierweights.
Whatevermethod
ofcardioyou
choose, keepthepace
gentleandconstant.Bytheendoften
minutesyou
shouldbe
sweatingand
puffingabit,but
notoutofbreath.
WARMINGUP
Cardio
10minutes
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Men
COOLINGDOWNIt’s important after your inal set to cool down before beginning your post-workout stretches (see next page).Cooling down is the process of gradually reducing your heart rate from its elevated state during the mainpart of your session and also slowly bringing down your core body temperature. Spend ive to ten minutesperforming some very gentle cardio, gradually reducing the intensity every minute to transition your bodyback to its resting state.
DYNAMICSTRETCHES
LUNGEWITH
REVERSEFLYE
Step forward while
stretching your
arms to the sides.
Keep your body
upright.
Lunge lower with
each rep.
ALTERNATING
SPLITDEADLIFT
Step forward with
one foot and lean
forwards from the
hips.
Keep your back
straight.Lower your hands
down your shins a
bit further each time,
before pushing back
to the start.
Repeat with other leg.
LATERAL
LUNGEWITH
TWIST
Step to the side
with both feet
pointing forward.
Twist your torso
in the direction of
your leading foot.
Bend your knee
a bit further with
each rep.
SQUATTO
OVERHEAD
REACH
Stand with feet
shoulder-width
apart and back
straight.
Squat downand then reach
overhead as you
stand up.
Squat a bit lower
with each rep.
Afteryour cardio warm-up perform 10 reps of each of these moves
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POSTWORKOUTSTRETCHES
Stretchyourmusclesaftereachsessiontoimproveflexibility
Witha staticstretchyou
hold a relaxedmuscleunder
tension.This helps lengthen themuscle,whichwillhave contracted
afterweight training,andprovides
severalbenefits.First, itwill help
withflexibility, so you’ll be able
toworkyourmusclesacrossa
wider rangeofmotion, leading to
biggermusclegains. But stretching
alsohelps reduce injuriesasyour
muscles andtendonsare less likely
to tearwhentheyare relaxed.Stretching also improvesblood
flow toyourmuscles,helping to
flushouttoxins,meaningyou’ll be
readyforyour nextworkout sooner.
Andstretchingcan also aidposture,
because tensemusclescanpull
your spine,shoulders andhipsout
ofalignment, leading toa stoop
lookandlowerbackpain.
Yourmuscles need tobe fullywarmedupbeforeyouperform
staticstretches, sonever dothe
atthestartofaworkout. To avo
injury, don’tpull toohardwhen
youstretch,anddon’t
‘bounce’ themuscle
under tension.
CALVES
Push down on your rear heel.
HIPFLEXORS
Keep your body upright and push
your hips forward.
HAMSTRINGS
Lean forward at the hips with a
straight back.
ADDUCTORS
Press your knees apart gently with
your elbows.
QUADS
Pull on your ankle and push you
hips forward.
GLUTES
Gently pull on your knee.
STATICSTRETCHES
Holde
stretch f
to30sec
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Men
CHEST
Interlock your ingers and raise your
hands behind you with straight arms.
ABS
Lift your shoulders high o
the loor.
TRICEPS
Point ingers of one arm down your
back and pull gently on that elbow.
UPPERBACK
Interlock your ingers and raise your
hands in front with straight arms.
LATS
Press your shoulder towards
the loor.
BICEPS
Press your arms back while twisting
your hands so your thumbs point
behind you.
LOWERBACK
Keep your shoulders
lat on the loor.
ASSESSYOURFITNESS
Now you know the mainbodyweight moves and how
to warm up and warm down,it’s time to test your current
itness and strength levels.
Turn over to begin.
TRAPS
Pull gently on your head.
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ASSESSYOURFITNESS
Takethese
tests, thenus
our tipsto
improve
yourscores
Doingthese sixt
isuseful for two
reasons.First, theywil
youa goodidea ofyou
current levelof fitness
they showyou inwhic
areasyouareweakera
needto improve.That
whyeach test hassom
simple ‘how to improv
tipsincluded.Second,
theywillgiveyoua set
concretenumbersaga
whichyoucanmeasu
yourprogress.Sowhe
you revisit these tests
amonthortwoyou’ll s
exactlyhowmuchfitte
andstronger youhave
become.
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Men
Thehumblepress-
upisanexcellent
testof upper-body
strengthandendurance.
THETEST
Perform as many press-ups
as you can, following the
correct form set out on p39.
The test ends as soon as
you can no longer complete
a rep with correct form.
HOW TO
IMPROVE
Aim to do three or four sets
of max reps, with around
60 seconds’ rest between
sets. You can also vary
the tempo: come down
slowly and explode up,
for example, and work up
to clap press-ups or even
slapping your chest as your
hands come o the loor to
build explosive power.
Themaximum
weightyoucan
liftforonerep isthe
keyindicatorof lower bodystrength.Seep58
forhowtoperformthe
squatcorrectly.
THETEST
Warm up. Ideally, do the
test in a squat rack, not
on a Smith machine. Aim
for four attempts, with
three to ive minutes’
rest in between,
increasing the weight
between 2.5kg and 10kg
each time. Your scoreis the heaviest weight
you can lift with perfect
form divided by
your bodyweight.
HOW TO
IMPROVE
You need to learn to sit
back into the squat, keep
the weight distributed
over your heels and don’t
let your knees drift too
far forwards. It’s also
worth working on yourweak points – lower back,
glutes and hamstrings.
Try good mornings or
Romanian deadlifts.
PRESSUPS
ONEREPMAXSQUAT
RESULTSSCORE LEVEL
40+ Excellent3040 Very good2030 Good1020 AverageBelow 10 Poor
RESULTSSCORE LEVEL
1.52 Excellent
1.251.49 Very good
11.24 Good
0.750.99 Average
Under 0.75 Poor
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ASSESSYOURFITNESS
Thisisoneof
thebestways to
evaluate core strength.
THETEST
Keep your body in a
straight line from head to
heels with your elbows
beneath your shoulders,
feet together and face
down. Hold as long as
you can without letting
your hips sag.
HOW TO
IMPROVE
Practice makes perfect
for the plank, so hold
the position for as long
as you can. Rest for 30
seconds, then hold it
again. Repeat this three
or four times a week and
see your time soar.
PLANK
Your one-rep
max onthe
bench is a key indicator
of totalupper-bodystrength.See p60 for
how to perform the
move correctly.
THETEST
With an empty bar, lie on
the bench with feet on
loor. Lower the bar until
it touches your chest
then press back up. Do
ten reps as a warm-up.
Gradually increase the
weight, performing
one or two reps at each
weight, until you reachyour one-rep max.
Divide your heaviest lift
by your bodyweight for
your score.
HOW TO
IMPROVE
Strengthen your
shoulders and triceps
with overhead presses
and dips.
ONEREPMAXBENCHPRESS
RESULTSSCORE LEVEL
1.50+ Excellent1.251.49 Very good11.24 Good0.75-.099 AverageUnder 0.75 Poor
TIME LEVEL
2min+ Excellent
90119sec Very good
6089sec Good
4059sec Average
Less than 40sec Poor R E S U L T S
Topredict
yourone-rep
max, seethe
tableon p61
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YourVO2max
represents the
maximumcapacityof your bodyto transportanduse
oxygenin agiven time.
THE TEST
Without sophisticated kit,a basic way of estimatingyour VO2 max is the Cooper12-minute run. Set up atreadmill with a 1˚ gradientto mimic running on theroad. Warm up, then aim torun the farthest distanceyou can in 12 minutes.
After 12 minutes, use theequation VO2 = (metres run- 505)/45 to calculate yourVO2 max. So, if you ran 2.4kmyour score would be (2,400-505)/45 = 42.
HOWTO IMPROVE
Try doing continuous aerobic
training at a heart rate of7085 per cent of yourmaximum (MHR) for 30 to 60minutes, three to ive timesa week. To take your itnessup a level, you need to getup to 8090 per cent of MHRfor three minutes, with oneor two minutes recoverybetween intervals.
VO2MAX
RESULTSV02 MAX LEVEL
70 or over Excellent6069 Very good5059 Good4049 AverageUnder 40 Poor
It’s a good indicator
of theflexibilityofyourhamstringsand lower
back,withoutwhichyou’ll
probablypulla hamstring
sprintingorendupin pain
fromsquats.
THETEST
Warm up with some dynamic
stretching before you start.
Mark a straight line on the
loor as your baseline. Mark
another line perpendicular
to this as your measuring
line – this is where your ruleror tape measure goes. The
point where the two intersect
is 0cm. Put your feet on the
baseline, 2030cm apart.
Clasp your thumbs together
and slowly reach forwards,
keeping your ingers on the
measuring line as you leanforward. Measure how far
past the baseline you can
reach. If you can’t reach past
your feet, then you’ll have a
negative reading.
HOWTO IMPROVE
It’s extremely important to
warm up – any cardio that
increases the heart rate –
for at least ten minutes
beforehand and then stretch
your muscles. However, if
you’re stretching as part ofyour workout, always do it
afterwards. Research has
shown that doing static
stretches before strength
work can reduce
your strength levels.
SITANDREACH
FLEXIBILITYTEST DISTANCE LEVEL
15cm or more Excellent1014cm Very good
09cm Good-50cm AverageLess than -5cm Poor R
E S
U L T S
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