RESISTANCE STRENGTH TRAINING EXERCISE

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1 RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with the outside edge of your shoulders. Keep your shoulders depressed and retracted through out the movement; lower one arm down so the dumbbell is over your elbow and your upper arm is just passed parallel with the floor. Push the dumbbell back up and repeat with the other arm. Repeat each arm for the desired number of repetitions. You should feel it in your chest, shoulders, and triceps. 1. To engage core stability, extend one leg straight out, and slightly off the bench, and alternate legs after half of the repetitions are done. 2. Extend both legs straight out and slightly off the bench. Dumbbell Split Squats Holding dumbbell at your side, step into a lunge position. Your body should create an upside-down Y. Lower your hips down to the floor, without letting your back knee touch the floor. Make sure your body doesn t bend forward. Try to keep your knee in line with your ankle, and drive back up by pushing off your front ankle. Dorsi flex your ankle at the top. Repeat for the desired number of repetitions and switch legs and repeat. You should feel it in your hips, and your quadriceps of your front leg, and glutes of your back leg. 1. Place your back foot on a bench (called a Bulgarian Squat). 2. Place your back foot on a towel on hardwood flooring. One Arm / Leg Dumbbell Row Standing with your right leg on the grounds, bend at the hip and place your left hand on a bench. Lift your left leg in the air and grab a dumbbell with your right hand. Your body should create a perfect T. Retract and depress your shoulder blades, and pull the dumbbell to your waist and then lower it. Repeat for the desired number of repetitions and switch sides and repeat. You should feel it in your lower and upper back, hamstrings, shoulders, and slightly in your biceps. This exercise also helps strengthen your posterior myofascial sling. 1. Perform the exercise without your arm supporting your body 2. Perform the exercise on a Bosu Ball 3. Perform the exercise on a Bosu Ball without your arm supporting your body. Stability Ball Push-up Place your palms on the ball in the pushup position with your shoulders directly over the ball. Retract and depress your shoulder blades and activate your transverse abdominis. Push up on to the ball, bringing your belly button to the ball, keeping your elbows at your side. Repeat for the desired number of repetitions. You should feel muscle activation in your shoulders, abdominals, and triceps.

2 Stability Ball Hamstring Curl Lie supine on the floor with your feet on a stability ball and your shoulders on the ground. Lift your hips off the floor so your body creates a straight line from your shoulders to your feet. Make sure you don t have your weight on your head. Squeeze you glutes, and pull your feet to your glutes, at the same time raising your knees in the air (try to maintain a straight line from your shoulders to your knees throughout the entire exercise). Roll the ball back out and repeat for the desired number of repetitions (staying in the bridge position for all repetitions). You should feel it in your hamstring, lower back, and glutes. 1. Use both legs to bring the ball in and one to bring it back. Replace your leg back to the ball and repeat with the other leg pushing the ball back. 2. Use one leg only for the entire repetition. Leg Up Dumbbell Curl-to-Press Stand with dumbbells in your hands with a supinated grip, place one foot on a bench, at approximately mid thigh level. Perform a traditional bicep curl, keeping your elbows back the whole time. When your hands get to your shoulders, press the weights up, at the same time pronating your grip. Repeat for half the repetitions, the switch legs and finish off the set. You should feel it in your bicep and shoulders, and all through out your core from your hips to your torso. This exercise also helps strengthen your anterior myofascial sling. Tricep Pullover Lie supine on a flat bench with dumbbells in each hand palms facing each other. Extend your arms, holding the dumbbells in line with the middle of your shoulders. Keep your shoulders depressed and retracted through out the movement; flex your elbows to 90 o, at the same time, extending your shoulders back so the dumbbells are behind you and below the bench. Initiate the movement from your abdominals, and extend your elbows, and bring your arms back to the starting position. Repeat for the desired number of repetitions. You should feel a stretch in your back, and muscle activation in your abdominals and triceps. 1. Perform the exercise with your shoulders extended to 110 o throughout the movement (dumbbells never come in front of your shoulders). 2. To engage core stability, extend one leg straight out, and slightly off the bench, and alternate legs after half of the repetitions are done. 3. Extend both legs straight out and slightly off the bench. 4. Perform the exercise on a stability ball. Stability Ball Roll and Reach Kneel behind a stability ball, with your glutes on your heels and arms extended and your palms on the ball. Keeping your glutes on your heels, roll the ball forward and drop your chest to the floor. Return to the starting position. Repeat for the desired number of repetitions. You should feel a stretch in our upper back and shoulders.

3 Bench Press Lie supine on a flat bench with your feet on the floor. Grasp the Olympic bar just slightly wider than shoulder width and extend your arms straight over your chest. Keep your shoulders depressed and retracted through out the movement; lower the bar down until your upper arms are just slightly passed parallel with the floor and drive the bar back up. Your shoulders and hips should stay in contact with the bench the whole time. Repeat for the desired number of repetitions. You should feel it in your chest, shoulders, and triceps. Romanian Deadlift Grab an Olympic bar with an alternating grip (one hand pronated and one hand supinated). Stand with your feet hip width apart. Keep your shoulders depressed and retracted through out the movement; lower the bar down by flexing your hips and knees. Keep your back straight throughout the movement, engaging your core the whole time. Push off your heels, and return to the standing position. Repeat for the desired number of repetitions. You should feel it in your glutes, hamstrings, and the entire core. One common mistake is to let your shins come forward. By keeping your shins in line with your ankles, the movements will active the hamstrings more. If you don t feel it in your hamstrings, chances are your shins moved forward (like a squat). 1. Perform the exercise with a dumbbell in one arm, and one leg (the opposite leg to your arm). Horizontal Pull-ups In a Smith Machine, place the bar at a height where you can barely reach the bar if you are lying supine on the ground. Grab the arm with a supinated grip, and your heels on the floor. Retract on depress your scapula throughout the exercise; pull your body up until your chest touches the bar. Keep you elbows at your side throughout the movement. Return back to the starting position. Repeat for the desired number of repetitions. You should feel it in your back, and in the core of your shoulders. 1. Change your grip to a pronated wide grip and keep your elbows away from your body as you pull up. 2. Place your feet on a ball (you will have to raise the bar up). One Arm Cable Rotational Row Attach a handle to the lower pulley on a cable apparatus. Kneel down perpendicular to the machine, right knee on the floor and away from the machine, and left foot on the floor and close to the machine. Reach across your body with your right hand, turning your hips and shoulders towards the cable. Rotate your body away from the machine at the same time, pulling your right hand towards your hip (like a dumbbell row). Repeat for the desired number of repetitions and switch sides and repeat. You should feel it in your torso, hip rotators, upper back, biceps, and posterior deltoids. 1. Perform the exercise seated on a stability ball. 2. Perform the exercise while standing.

4 Incline Alternating Dumbbell Press Lie supine on an incline bench, set to 30 o, with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with the outside edge of your shoulders. Keep your shoulders depressed and retracted through out the movement; lower one arm down so the dumbbell is over your elbow and your upper arm is just passed parallel with the floor. Push the dumbbell back up and repeat with the other arm. Repeat each arm for the desired number of repetitions. You should feel it in your chest, shoulders, and triceps. Dumbbell Squat Press Stand holding dumbbells at your shoulders and your elbows resting on your ribs. Your palms should be facing each other. Squat back and down, as low as possible, making sure your knees and shoulders don t come over your toes. Explode off your quadriceps by pushing down on your heels and extend your body up. Using the momentum generated in your legs, extend your arms over your head, pronating your palms forward. You should finish with your arms and legs fully extended. Lower the dumbbells back to your shoulders and drop back into a squat. Repeat for the desired number of repetitions. You shoulder feel it everywhere (this is a total body exercise). 1. Perform the exercise standing on a Bosu Ball. Cable Lifting Attach a rope to the lower cable on a pulley apparatus. Kneel down perpendicular to the machine, right knee on the floor and away from the machine, and left foot on the floor and close to the machine. Reach across your body and grab the rope with both hands, fully extending your shoulders. Pull your hands to your chest and rotate your hips away from the machine. Continue the movement by extending your elbows up and away from your body. Repeat for the desired number of repetitions and switch sides and repeat. You should feel this in your upper back, chest, torso and shoulders. 1. Perform the exercise seated on a stability ball. 2. Perform the exercise while standing Cable Chopping Attach a rope to the higher cable on a pulley apparatus. Sit on a stability ball perpendicular to the machine. Rotate your shoulders, and grab the rope with both hands, fully extending your shoulders. Pull your hands to your chest and rotate your hips away from the machine. Continue the movement by extending your elbows down and away from your body. Repeat for the desired number of repetitions and switch sides and repeat. You should feel this in your shoulders, middle back, abdominals and triceps. 1. Instead of using a stability ball, start with your outside knee on the ground and your inside foot on the ground.

5 Incline Bench Press Lie supine on a incline bench set to 30 o, with your feet on the floor. Grasp the Olympic bar just slightly wider than shoulder width and extend your arms straight over your chest. Keep your shoulders depressed and retracted through out the movement; lower the bar down until your upper arms are just slightly passed parallel with the floor and drive the bar back up. Your shoulders and hips should stay in contact with the bench the whole time. Repeat for the desired number of repetitions. You should feel it in your chest, shoulders, and triceps. Single Arm Olympic Bar Shoulder Press Standing with an Olympic bar resting on your shoulder, with your hand facing your ear, press the bar over your head Activate your core throughout the movement as the bar will be awkward to handle. Repeat for the desired number of repetitions and switch sides and repeat. You should feel it in your shoulders, triceps, and entire core. Incline Bicep Curl Seated on an incline bench set to 45 o, grab dumbbells in both hands with a slightly supinated grip (you should feel a stretch in your bicep tendon). Keeping your elbows pointed down and palms supinated, flex your elbow until your hand reach your shoulders. Make sure your elbows do not lift up. Return back down and repeat for the desired repetitions. You should feel it in your biceps. One Arm Lateral Raise Stand with dumbbells in your hand, palms facing your thigh. Raise one arm up, keeping your elbow slightly flexed, to your shoulder height. Return to the starting position and repeat for the other arm. Repeat for the desired number of repetitions. You should feel it in your shoulders. 1. Perform the exercise, starting with your arms abducted to 25 o. 2. Perform the exercise on a Bosu Ball. Hanging High Pulls Placing the Olympic bar on blocks around knee height, stand in an athletic position, hand grabbing the bar slightly wider than shoulder width. Extend through your ankles, knees and hips, using the momentum generated in your lower body to shrug the bar upwards towards your shoulders. Repeat for the desired number of repetitions. You should feel this everywhere. It is a total body exercise. 1. Start the exercise with the bar at your shins. 2. Start the exercise with the bar on the floor. Front Squats Grasp the bar with pronated grip, placing your collarbones and shoulder on the bar. Lower the bar down by flexing your hips and knees, until your thighs are parallel with the floor. Extend back up to a standing position. Repeat for the desired number of repetitions. You should feel this in your quadriceps and glutes.

6 Power Snatch Using an Olympic bar, stand in an athletic position grasping the bar so your arms are abducted 45 degrees past your body. Extend through your ankles, knees and hips in a powerful motion, creating an upward momentum with the bar. Pull yourself under the bar, as is you are trying to jump under the bar, and catch the bar at arms length in a partial squat position. Be careful with increasing the resistance with this exercise until you have mastered the technique with speed. Power Jerks Execute this motion in the same fashion as a push press. However, Instead of pressing the bar overhead, flex you ankles, knees and hips and push yourself underneath the bar. Catch the bar immediately at arms length with no pressing motion in your shoulder. Keep you hips and shoulders underneath the bar. This exercise is very similar to the push press without the use of your arms to get the bar overhead. Power Cleans Start this exercise in the same position as the hanging high pull. Extend through your ankles, knees and hips as in a hanging high pull. However, at the top of the motion, rotate your elbows under the bar and catch the bar onto your collar bone, lowering your body into a partial squat position. Return to a standing position. Focus on quick execution and don t concentrate on pulling the bar up to high. Base Jammer In a Base Jammer apparatus, with your body in an athletic position, grab the handles and lower your body down until your hips are down and back and your upper body is leaning forward. Explode from you ankles, knees, and hips, using the momentum generated in your lower body to extend you shoulders over your head. Repeat for the desired repetitions. You should feel this in your claves, quadriceps, hamstrings, glutes, and shoulders. Bentover Olympic Bar Row Standing in an athletic position, grab on Olympic bar with a supinated grip. Bend at your waist and bend your knees, until your upper body is parallel to the group. Keep your shoulders depressed and retracted through out the movement; pull the bar to your lower chest, keeping your elbows at your side. Return the bar to starting position and repeat for the desired repetitions. You should feel this in your upper back, biceps, and the core of your shoulders. Reverse Grip Tricep Bench Press Lie supine on a flat bench with your feet on the floor. Grasp the Olympic bar at shoulder width, with a supinated grip, and extend your arms straight over your chest. Keep your shoulders depressed and retracted through out the movement; lower the bar down until the bar touches your lower chest and drive the bar back up. Keep your elbows at your side throughout the movement. Your shoulders and hips should stay in contact with the bench the whole time. Repeat for the desired number of repetitions. You should feel it in your triceps and shoulders.

7 Chinups Grasp the pull-up bar with a supinated grip. Hanging for the bar, retract and depress your shoulder blades, lift your body off the ground until your chest touches the bar. Keep your elbows at your side, return back down. Repeat for the desired number of repetitions. You should feel it in your upper and middle back, and your biceps. 1. Change your hand grip normal overhand grip to wide overhand grip (hardest). Rope Hip Pull Throughs Stand in a cable apparatus; feet shoulder width apart, facing away from the cable. Bend over and reach between your legs grasping a rope. In this bent over position, assume an athletic posture and explode from your hips, pushing down on your heels through the floor. Keeping your arms straight, stand straight up and thrust your hips forward. The rope should be slightly in front of your body and your elbows should be straight. Return back down to your athletic stance and repeat for the desired repetitions. You should feel this in your hamstrings, lower core, abdominals and shoulders. 1. Perform the exercise standing on a Bosu Ball. Rope Curls Stand in a cable apparatus; feet shoulder width apart, facing towards the cable, grabs the rope with your palms facing each other. Retract and depress your shoulders throughout the movement; keep your elbows back, flex your elbows until your hands reach your shoulders. Keep your palm facing each other and shoulder width apart. Return to the starting position and repeat for the desired repetitions. You should feel this in your biceps. 1. Perform the exercise standing on a Bosu Ball. Plyometric Push-up In a standard push up position, lower your chest to the floor, and drive your body off the ground as explosively as possible. Make sure your elbows are fully extended after you push. Upon land, immediately lower your body down and repeat for the desire number of repetitions. You should feel this in your chest, triceps, and your entire core. 1. Clap your hands when in the air. 2. Perform the exercise with your arms on boxes approximately 6 inches high. Alternate form the box to the floor. One Arm Dumbbell Snatch Standing in an athletic position, grasp a dumbbell in one arm and place the other arm behind your back. Jump explosively into the air, from your ankles, knees, and hips, pull the dumbbell over your head with a straight arm. Return back to the starting position and repeat for the desired repetitions. Switch arms and repeat. You should feel this everywhere. It s a total body exercise.

8 Dumbbell Push and Jerk (split legs) Standing with dumbbells at your shoulders, squat down, bringing your hips back and down. Jump explosively into the air from your ankles, knees, and hips, keeping the dumbbells at your shoulders. Land into a split squat position, and step your legs together, pushing the dumbbells together at the same time. Return to the starting position and repeat, alternating your leg with each repetition. Repeat for the desired repetitions. You should feel it everywhere. This is a total body exercise.

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