Miracle7 (Tiger moves) John Peterson.pdf

THE MIRACLE SEVEN Tiger Move Exercises The following exercise system system includes seven Dynamic Visualized Visualized Resistance Resistance exercises. exercises. It is highly recommended you perform them unclothed (whenever possible in front of a large mirror. This allows for immediate feedbac! as you flex and contract your muscles at various levels of tension. "y doing so you will literally see and learn how muscles loo! and feel at various levels of intensity. The seven exercises are#

FULL RANGE PECTORAL CONTRACTIONS THE SHOULDER ROLL (DELTOID CONTRACTION) THE WRIST TWIST (TRICEPS CONTRACTION) McSWEENE HIGH REACH ONE ARM CHIN A!DOMINAL CONTRACTION HALF "NEE !END $lease read all descriptions carefully and follow the photographed se%uence. &lso' endie and I encourage you to stop by on our web site at www.bronzebowpublishing.com www.bronzebowpublishing.com and  and view the exercises shown in video clip se%uence. I demonstrate the exercises for the men' and endie demonstrates for the women.

FULL RANGE PECTORAL CONTRACTION PRIMAR FOCUS# CHEST )T*$ +# )tand with your left foot about a pace forward. ,eft !nee is bent and bac! is straight. -old your hands facing each other ust a couple inches apart. . $owerfully flex all the muscles of the arms' shoulders' chest' and upper bac! before movement begins. )T*$ /# "ring your hands bac! slowly under great tension and continue until the bac! muscles are 0ully flexed. -old this position for a count of 1one tiger one.1 )T*$ 2# hile maintaining tension in the muscles' slowly move your hands forward until they are 0acing each other once again ust a couple inches apart. -old this position for a count of 1one tiger one.1 then repeat the entire se%uences for 3 more repetitions. Poi$%s %o Re&e&'er# •

"e sure your arms remain parallel to the floor throughout the entire range of motion.

•

)houlders should he held naturally and not lifted.

•

4sing both your nose and mouth' breathe in on the way bac! and out on the way forward.

SHOULDER ROLL PRIMAR FOCUS# DELTOIDS )T*$ +# )tand with your right foot forward about one pace. 5our right !nee is bent and your bac! is straight. )T*$ /# )tart with your arms bent and hands in fists. $owerfully flex all the muscles of your forearms' biceps' triceps' pectorals' and deltoids before movement begins. )T*$ 2# hile maintaining tension in the muscles' slowly move your arms bac! with your forearms remaining parallel to the floor throughout the entire range of motion until the bac! muscles are powerfully flexed. -old this position for a count of 1one tiger one.1 )T*$ 6# Return to the starting position by simply reversing the motion and retracing the exact same plane of motion. Repeat the entire se%uences smoothly and fluidly for 3 more repetitions. Poi$%s %o Re&e&'er# •

0orearms remain parallel to the floor throughout the entire range of motion.

•

)houlders remain low and not lifted.

•

4sing both your nose and mouth' breathe in on the way hac! and out on the way forward.

WRIST TWIST )T*$ +# )tand with your left foot one pace forward. ,eft !nee bent' bac! straight. arms in front close to your body with fists turned in. Rac! of hands almost touching. )T*$ /# $owerfully flex the muscles of your forearms' upper arms' pectorals' and shoulders. hile maintaining tension' slowly rotate your arms bac!' turning the fists gradually until they turn out. 0lex your bac! muscles and triceps powerfully for a count of 1one tiger one.1 )T*$ 2# hile maintaining tension slowly rotate your arms forward to starting position while turning your fists gradually until the bac!s of you+ hands are almost touching. Poi$%s %o Re&e&'er# •

•

•

7eep your arms pointing down throughout the entire range of motion. This exercise wor!s the triceps with great intensity but also wor!s the deltoids and pectorals. 7eep movement smooth from beginning to end.

McSWEENE HIGH REACH )T*$ +# )tand with your feet shoulder8width apart. )T*$ /# "egin with both arms at shoulder height. ith your right arm slowly reach as high as possible with great tension. &s your right arm comes down to your shoulder' your left arm is reaching up with great tension. )T*$ 2# 9ontinue through +: reps with each Poi$%s %o Re&e&'er# •

&rms move independently under great tension in both directions.

•

Reach as high as is comfortably possible.

•

This is the movement that ;ohn