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ROUGH TRACK TRIATHLON

Exercise: Body Focus

Calves and Forearms Workout 2
Stretch

Do this stretch regularly to protect your muscles.

Hold your arms straight out and grab your right hand with your left. Gently pull the fingers of your right hand back to feel the stretch in your forearm. Then stand with one leg forward and the other leg straight out behind you. Press your rear heel down to feel the stretch in your calves. Hold each stretch for ten to 30 seconds and repeat three times, then swap sides.



1. Forearm stretch		2. Forearm stretch

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CALVES AND FOREARMS WORKOUT 2

BACK

1. Reverse grip barbell curls

Although it resembles a traditional curl, this hits not your biceps but your forearms.

View 1. Reverse grip barbell curls

2. Dumb-bell forearm rotation

Use dumb-bells to hit your stabilising muscles.

View 2. Dumb-bell forearm rotation

3. Barbell wrist curl

Back to the barbell to focus on your wrist flexors.

View 3. Barbell wrist curl

Stretch

Do this stretch regularly to protect your muscles.

View Stretch

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