Table of Contents. What is CrossFit? 2. The Bracing Sequence 2. The Building Blocks of CrossFit The Nine Foundational Movements 3
|
|
- Janis Powers
- 6 years ago
- Views:
Transcription
1
2 Table of Contents What is CrossFit? 2 The Bracing Sequence 2 The Building Blocks of CrossFit The Nine Foundational Movements 3 The Nine Foundational Movements Checklist Air Squat Front Squat Overhead Squat Shoulder Press Push Press Push Jerk Deadlift Sumo Deadlift High Pull Medicine Ball Clean 28 Sources and Resources 31 1
3 CROSSFIT SCHEVENINGEN FUNDAMENTALS What is CrossFit? CrossFit is a core strength and conditioning program, also known as the sport of fitness. At the CrossFit gym, called a box, athletes will learn to perform constantly varied (always different) functional movements (natural multi-joint movements that are useful in everyday life) at high intensity. Intensity is relative and different for each person. During the Workout of the Day (WOD), all athletes attempt the same movements, however they can be scaled to fit their specific level and abilities. We designed this handout to give our athletes an introduction to CrossFit and the Nine Foundational Movements which will help them build their CrossFit skills safely and effectively. We always strive for good technique and virtuosity, which is doing the common uncommonly well. The Bracing Sequence Before performing any movement in CrossFit, the athlete should master the Bracing Sequence. We present this sequence as envisioned by Kelly Starrett. This set up will stabilize the spine and prevent injuries. 1. Squeeze your butt as hard as you can. First, set your pelvis in a neutral position by putting your feet directly under your hips - keeping your feet parallel to each other - screw your feet into the ground and squeeze your butt as hard as you can. Do not think about tilting your pelvis, just squeeze your butt and your body will align itself. 2. Pull your ribcage down. Next, pull your ribcage down, balancing it over your pelvis. Imagine that your pelvis and ribcage are two bowls filled to the brim with liquid. The idea is to keep your pelvis and ribcage neutral so that liquid doesn't spill out either end. If you overextend, water pours out the front of your pelvis and out the back of your ribcage. If you round forward into flexion, water pours out the back of your pelvis and out the front of your ribcage. Although this analogy only applies to standing perfectly upright in a braced-neutral position - you can still be in a braced-neutral position and hinge forward or lean back - the idea is to get your ribcage and pelvis aligned. 2
4 3. Get your belly tight. Third, lock your pelvis and rib cage in place with your abdominals. Think about it like this: Glutes set position, abs brace position. To correctly execute this step, continue squeezing the glutes, take a big breath of air, and then exhale. As you let the air out, engage your abs and get your belly tight. Now that you are engaged, breathe in forcing air in to your compressed system, as if filling an air tank. 4. Set your head in a neutral position and screw your shoulders into a stable position. Lastly, center your head over your shoulders, and gaze forward. Think about aligning your ears over your shoulders, hips and ankles. As you do this, draw the top of your arms back, spreading your collar bones wide, and release your shoulders down. The Building Blocks of CrossFit The Nine Foundational Movements The athlete can approach the nine foundational movements of CrossFit as three levels. The movements all build upon each other, getting more complex as they progress from Level 1 to Level 3. It is very important to master these movements with good technique and practice them often! You can add a check mark next to each movement after covering it as the Technique part of a WOD and keep track of your progress at CrossFit Scheveningen. All new members must understand the nine foundational movements. Day Level 1 Level 2 Level Air Squat 1.2 Front Squat 1.3 Overhead Squat Shoulder Press 2.2 Push Press 2.3 Push Jerk Deadlift 3.2 Sumo Deadlift High Pull 3.3 Medicine Ball Clean 3
5 1.1 Air Squat SETUP: Stance = Shoulder width apart Toes point out between 5 12 degrees Full extension at hips and knees Perform the bracing sequence Shoulders pulled back and hands up Screw your feet into the ground to create torque Distribute your body weight in the center of your foot throughout the whole movement (keeping your mass just in front of your ankles) Look forward to maintain a neutral head position EXECUTION: Initiate the squat by reaching your hamstrings back first Keep the shins as vertical as possible Drive your knees out and lower yourself into the bottom position Keep your lumbar curve by keeping your core tight and chest up Bottom of squat is below parallel (hip crease is below the top of the knee cap) Return to full extension at the hips and knees, driving your knees out on the way up and screwing your feet into the ground Squeeze your glutes at the top of the squat Bring your hands back down to complete NOTES : Air Squat 1 4
6 Air Squat 2 Air Squat 3 5
7 Air Squat 4 Air Squat 5 6
8 1.2 Front Squat SETUP: Stance = Shoulder width apart Toes point out between 5 12 degrees Full extension at hips and knees Bar in front rack position, resting on your shoulders with loose grip outside of shoulder width Elbows up, back of arms are parallel with the ground Screw your feet into the ground to create torque Distribute your body weight in the center of your foot throughout the whole movement (keeping your mass just in front of your ankles) Look forward to maintain a neutral head position EXECUTION: Initiate the squat by reaching your hamstrings back first Keep the shins as vertical as possible Drive your knees out and lower yourself into the bottom position Keep your lumbar curve by keeping your core tight; Chest and Elbows remain up Bottom of squat is below parallel (hip crease is below the top of the knee cap) Return to full extension at the hips and knees, driving your knees out on the way up and screwing your feet into the ground Squeeze your glutes at the top of the squat NOTES : Front Squat 1 7
9 Front Squat 2 Front Squat 3 8
10 Front Squat 4 Front Squat 5 9
11 1.3 Overhead Squat SETUP: Stance = Shoulder width apart Toes point out between 5 12 degrees Full extension at hips and knees Bar overhead with elbows locked, shoulders active and externally rotate your armpits forward Wrists in line with forearms (not bent or flexed) Screw your feet into the ground to create torque Distribute your body weight in the center of your foot throughout the whole movement (keeping your mass just in front of your ankles) Look forward to maintain a neutral head position EXECUTION: Initiate the squat by reaching your hamstrings back first Keep the shins as vertical as possible, but it is OK for your knees to pass over your toes Drive your knees out and lower yourself into the bottom position Keep your lumbar curve by keeping your core tight; Chest remains up Bottom of squat is below parallel (hip crease is below the top of the knee cap) Bar position remains over the mid-foot Return to full extension at the hips and knees, driving your knees out on the way up and screwing your feet into the ground Squeeze your glutes at the top of the squat NOTES : Overhead Squat 1 10
12 Overhead Squat 2 Overhead Squat 3 11
13 Overhead Squat 4 Overhead Squat 5 12
14 2.1 Shoulder Press SETUP: Stance = Hip width Hands just outside the shoulders Hook grip, with middle and index finger over your thumb on the bar Bar in front, resting on the rack or shelf created by the shoulders Elbows down and in front of bar (lower than in the Front Squat) Perform the bracing sequence, get your core tight Screw your feet into the ground to create torque Look forward to maintain a neutral head position EXECUTION: Pull your head back slightly to allow for a straight bar path; Do not lean back with your torso Press the weight straight overhead Keep your core tight as you press Bar travels straight up to locked out position, with active shoulders, directly overhead (Think about keeping your arms in line with your ears) After lock out, bar travels straight back down Head moves back slightly to allow for straight bar path back down to start position NOTES : Shoulder Press 1 13
15 Shoulder Press 2 Shoulder Press 3 14
16 Shoulder Press 4 Shoulder Press 5 15
17 2.2 Push Press SETUP: Stance = Hip width Hands just outside the shoulders Hook grip, with middle and index finger over your thumb on the bar Bar in front, resting on the rack or shelf created by the shoulders Elbows down and in front of bar (lower than in the Front Squat) Perform the bracing sequence, get your core tight Screw your feet into the ground to create torque Look forward to maintain a neutral head position EXECUTION: Think Dip, drive, press Dip: Perform a shallow dip by lowering your hips between your feet, knees go forward and out slightly, and your chest stays upright Drive: In one explosive movement, extend your knees and hips; Move your head back slightly to accommodate a straight bar path Press: Press the bar directly overhead, locking out your arms with active shoulders; pulling your torso and head underneath the bar Return the bar back down on the same path to the start position by moving your head back slightly and keeping your core tight Receive the weight onto your chest by dipping into a quarter squat, then stand to complete NOTES : Push Press 1 16
18 Push Press 2 Push Press 3 17
19 Push Press 4 Push Press 5 18
20 2.3 Push Jerk SETUP: Stance = Hip width Hands just outside the shoulders Hook grip, with middle and index finger over your thumb on the bar Bar in front, resting on the rack or shelf created by the shoulders Elbows down and in front of bar (lower than in the Front Squat) Perform the bracing sequence, get your core tight Screw your feet into the ground to create torque Look forward to maintain a neutral head position EXECUTION: Think Dip, drive, press and dip Dip: Perform a shallow dip by lowering your hips between your feet, knees go forward and out slightly, and your chest stays upright Drive: In one explosive movement, extend your knees and hips; As the barbell jumps off your shoulders, pull your head back to allow for a straight bar path Press and Dip: Slide your feet out into your landing stance and press yourself under the bar Catch the weight with your elbows straight, shoulders back, and armpits forward Stand to full extension with bar overhead NOTES : Push Jerk 1 19
21 Push Jerk 2 Push Jerk 3 20
22 Push Jerk 4 Push Jerk 5 21
23 3.1 Deadlift SETUP: Step forward until the bar is over your shoes where your laces begin Stance = Feet straight at hip width Perform the bracing sequence Screw your feet into the ground to create torque Hinge at the hips and take a symmetrical hook grip just outside the knees Shoulders slightly in front of the bar; bar is positioned underneath the scapula Bar in contact with the shins Arms locked straight Flat back, lumbar curve locked in Look forward to maintain a neutral head position EXECUTION: Extend legs while hips and shoulders rise together Once the bar passes the knees, the hips can fully open Bar maintains contact with the legs the entire time Head position is neutral On return to the floor, push hips back and shoulders forward slightly, delay the knee bend Once bar descends past the knees, only then, bend your knees and return the bar down to the setup position NOTES : Deadlift 1 22
24 Deadlift 2 Deadlift 3 23
25 Deadlift 4 Deadlift 5 24
26 3.2 Sumo Deadlift High Pull SETUP: Step forward until the bar is over your shoes where your laces begin Stance = Wider than shoulder width, but not so wide that the knees roll inside the feet Perform the bracing sequence Screw your feet into the ground to create torque Hinge at the hips and take a symmetrical two-thumb length narrow grip on the bar Shoulders slightly in front of the bar with chest up Bar in contact with the shins Arms locked straight EXECUTION: Keep a tight core and a stable spine throughout the whole movement Accelerate through the heels from the ground to full extension of the hips and legs Shrug, with straight arms Arms follow through by pulling bar to the chin with elbows high and outside Return the bar down fluidly in the reverse sequence: first arms, then traps, then hips, then knees; Bar travels back down to the setup position Remember to keep a neutral spine on the way back down, do not let your back or shoulders round forward NOTES : Sumo Deadlift High Pull 1 25
27 Sumo Deadlift High Pull 2 Sumo Deadlift High Pull 3 26
28 Sumo Deadlift High Pull 4 Sumo Deadlift High Pull 5 27
29 3.3 Medicine Ball Clean SETUP: Med Ball on the ground with laces forward Take a Squat stance over the Med Ball Perform the bracing sequence Screw your feet into the ground to create torque Squat down over the ball with your chest up and arms straight Palms of your hands on outside of the ball; fingertips pointing down Look forward to maintain a neutral head position EXECUTION: Accelerate through the heels from the ground to full extension of the hips and legs Shrug, with straight arms Send yourself under the med ball; catch the ball in a full Front Squat, with the elbows beneath the ball Stand to full extension with ball up at face level to complete NOTES : Medicine Ball Clean 1 28
30 Medicine Ball Clean 2 Medicine Ball Clean 3 29
31 Medicine Ball Clean 4 Medicine Ball Clean 5 30
32 Sources and Resources Dr. Kelly Starrett and Glen Cordoza, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, (Victory Belt Publishing, April 23, 2013) For more information on the sport of CrossFit, please visit: For more information on CrossFit Scheveningen, please visit: 31
Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More informationDaily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationDaily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.
Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts
More informationReverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
More information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationMOBILITY WARM UP. Exercise Descriptions
Workout 6.1.18 MOBILITY WARM UP Pelvic Tilt Stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out. Lateral Pelvic Tilt Stand
More informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start
More informationRESISTANCE STRENGTH TRAINING EXERCISE
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
More informationBack Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points:
Back Squat Purpose: To develop strength in the quadriceps, adductors, hamstrings and gluteus maximus. It strengthens ligaments, tendons and the back extensors, whilst also increasing bone mineral density.
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationQuads (machines) Cable Lunge
Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:
More informationFoundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationCHOOSE YOUR MOVEMENTS
CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody
More informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationQuads (medicine ball)
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationWORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
More informationLower Body. Exercise intensity moderate to high.
Lower Body Lower Body Introduction This exercise routine is created for men and women with the goals of strengthening the lower body. Along with increasing strength of the leg muscles this workout will
More informationFZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS
1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle
More informationDaily MOVEMENT PREP CIRCUIT 3 SETS. Double Kettlebell Clean to Squat. 3 rounds minimal rest in between exercises. Exercise Descriptions
Workout 6.4.18 MOVEMENT PREP CIRCUIT 3 SETS Double Kettlebell Bridge Press Double Kettlebell Clean to Squat Mountain Climber with Reach 3 rounds minimal rest in between exercises A1: Double Kettlebell
More informationShoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More information15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
More informationWOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
More informationEATA Workshop 2010 Boston
EATA Workshop 2010 Boston Master s Degree in Strength & Conditioning Certified Athletic Trainer Certified Strength & Conditioning Coach Certified Personal Trainer USA Weightlifting Club Coach Next Level
More informationCHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder
CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled
More informationPush-Up on a Ball Do it:
Push-Up on a Ball Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well. Lie with your abdomen on an exercise ball
More informationknees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.
Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the
More informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform
More informationFull Body (medicine ball) Saggital Front Reach
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationTotal Body Exercises for Volleyball
Total Body Exercises for Volleyball By Dennis Jackson, CSCS Strength-and-Power-for-Volleyball.com You strength training should include total body exercises such as deadlifts and power cleans. Total body
More informationTop 35 Lower Body Exercises
Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg
More informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
More information10 Best Exercises To Strengthen Your Neck and Back. Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.
10 Best Exercises To Strengthen Your Neck and Back Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.com Take a Break Rotate arms outward Lift arms up Relax shoulders Keep
More informationTHE GREAT EIGHT. Australian Institute of Fitness 1 / 13
THE GREAT EIGHT Australian Institute of Fitness 1 / 13 ABOUT THE GREAT EIGHT Exercises that is! Eight GREAT exercises. By now you should have opened your Master Trainer elog Book (see Welcome section)
More informationWORKOUT OF THE MONTH. Pepie, CSEP - Certified Personal Trainer. edmonton.ca/personaltraining. Bosu Push Up Hanging Oblique Raise.
WORKOUT OF THE MONTH Pepie, CSEP - Certified Personal Trainer Follow these exercises for a full-body workout! See reverse for guide & tracker to maximize your workout. 2 Bosu Push Up Hanging Oblique Raise
More informationThere are 4 different workouts which should all be completed within a week but the layout of them is your choice.
Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient
More informationViking Strong Exercise & Stretch Ebook
Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the
More informationCORE SLIDERS. Exercise Guide
If you decided to use Borchent sliding discs, you know that they will add a new dimension to your workout, and can take body sculpting, balance and cardio to a whole new level! They're small enough so
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationMSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up
MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight
More informationPractical Functional Fitness. Patrick O. Gélinas Dept. of Exercise and Sports Science USC Aiken
Practical Functional Fitness Patrick O. Gélinas Dept. of Exercise and Sports Science USC Aiken Blueprint for Four Weeks Week 1 Revisit principles/definition of functional fitness Change your mindset about
More informationDay 1 exercise progressions and key coaching points
England Athletics movement skills for running, jumping and throwing Day 1 exercise progressions and key coaching points Double leg squat o Feet at hip distance apart and toes turned slightly out if required
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationPHFit Workout Glossary MEMBERS ONLY
PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder
More informationTHE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
More informationTOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationHip Flexor Stretch. Glute Stretch. Hamstring stretch
STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel
More information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More informationSide Split Squat. The exercises you need to hit with more power and accuracy every time
GOLF FITNESS The exercises you need to hit with more power and accuracy every time POWER Training for more power on the course doesn t necessarily involve heavy weights and explosive ballistic workouts
More informationHome Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationGET STARTED. Your on-demand personal trainer for home workouts.
GET STARTED Your on-demand personal trainer for home workouts. This ebook is a companion to the trainacular Personal Trainer Alexa skill available on Amazon. With this skill, you can choose from a selection
More informationSquat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position
Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationTaking Your Resistance Band to a New Level!
How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength
More informationBarbell Squat. Gluteals. Quadriceps. Hamstrings
Gluteals Barbell Squat Quadriceps Hamstrings Select weight. The Olympic bar in the picture weighs 45 pounds. Use safety collars when adding additional plates. Place the bar on your upper back k( (not your
More informationBody Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationStrength Challenge Week #2
Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
More informationDo the same as above, but turn your head TOWARDS the side that you re holding on to the chair.
Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder
More informationSportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
More informationSTRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
More informationADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:
DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the
More informationExercise Library. Upper body
Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest
More informationanchor point. Essentially, the more the body is parallel to the floor, the more difficult the exercise. The third set of pictures shows two common
ST BOWLER SQUAT The bowler squat performed with a suspension trainer is a great little single leg squat/hinge combo! The suspension trainer assists with balance and I believe makes the exercise more effective.
More informationFoundation Lower Body A (60 min)
Foundation Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
More informationStable Lower Body A (60 min)
Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,
More informationIntroduction 1/1 To build better athletes, start with the basics. The exercises here may seem familiar, but they represent the foundation on which you will build strength, mobility, speed, and power. And
More information2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationFoundation Lower Body B (60 min)
Foundation Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
More informationMasters Swimming Dryland Training Program. November-December
Masters Swimming Dryland Training Program November-December Staggered Stance High Kneeling Chop with Theraband (1 minute each side) Engage core. Pull Theraband down toward knee that is on the ground keeping
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
More informationA Personal Welcome from Brad Linder 10 Minute Workout!
Experience Results. A Personal Welcome from Brad Linder 10 Minute Workout! Hello, The purpose of this 10 minute workout is to give to 10 great exercises that you can do anywhere anytime. You can do these
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationSECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
More informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationCybex Weight Machine Manual
Cybex Weight Machine Manual Note: Machine adjustments are indicated by a yellow knob or lever. Feel free to ask our staff for guidance. Lower Body Leg Press - Adjust the back rest to a comfortable position.
More informationThe Versatile Pushup, Part 2 By Herman Garcia
The Versatile Pushup, Part 2 By Herman Garcia Hopefully by now you ve engaged yourselves in some blood, sweat and tears with the earlier pushups we talked about. Pushups are really a great way to get a
More informationEXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS
EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS BCU in partnership with Joanne Elphinston Useful Tips for the Exercises Ensure you have the correct size of swiss ball inflated to the right pressure.
More information4-Week Holiday Head Start Exercise Descriptions
Glossary Alternating Jackknife Sit-Up Start lying on flat on your back with arms overhead. Initiate the sit- up at your core and try to reach opposite hand to opposite foot. Return to lying flat between
More informationPower Plate Beat The Muffin Top
Power Plate Beat The Muffin Top 1 This high intensity Acceleration Training workout is designed to build muscle strength, power and tone. The exercises incorporate obliques and rotations to target that
More informationWORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your
More informationWALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
More informationWORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST
Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,
More information2017 Coaches Clinic. Strength Development for Athletes
2017 Coaches Clinic Strength Development for Athletes Olympic Weightlifting Implementation & Progression Dillon J. Painter, MS, USAW, CF-L1 Olympic Weightlifting Snatch Clean & Jerk Applying external load
More informationThe purpose of this order is behind the belief that the MORE complex exercises should come before the LESS complex exercises.
There will be 6 strength events taking place for the DECA Challenge. The events taking place will be (in order): 1. Power Clean 2. Push- Up 3. Pull- UP 4. Kneeling Power Ball Toss 5. Vertical Jump 6. Prone
More information1. 10-Minute Dumbbell Workout
94 The Diet Detox 10 Workouts by the Fhitting Room Note: All the recommended weights are a suggestion. Depending on your fitness level and experience with these movements, you may need to adjust your weight.
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
More informationStable Lower Body B (60 min)
Stable Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,
More informationStrong Lower Body A (60 min)
Strong Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up 16 60 Lateral Band Walk (Straight, Ankle) 20 ea 60 Hip
More informationDB HAMMER CURL: 1-LEG SUPPORTED ALT- ARM + ISO-HOLD
DB HAMMER CURL: 1-LEG SUPPORTED ALT- ARM + ISO-HOLD The single-leg supported alternating-arm DB hammer curl with iso-hold requires you to maintain a stable position on one leg while performing a biceps
More informationPILATES BASICS AND IMPROVER EXERCISES
PILATES BASICS AND IMPROVER EXERCISES Exercises included will provide you with a balanced workout, but do not feel as though you have to do all exercises in one session. Please work at a pace that feels
More informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationTT HWR 12-Week Exercise Guide 1
TT HWR 12-Week Exercise Guide 1 Table of Contents 4 Home Workout Revolution Exercise Descriptions 1-Leg Hip Extension 4 1-Leg Romanian Deadlift (RDL) 4 Alternating Prisoner Diagonal Lunge 5 Alternating
More information5x5 for Intermediate Lifters
5x5 for Intermediate Lifters The intermediate stage of your strength evolution represents an especially tricky time. Gains start to stall, and you can t just go in and do 5x5 for all of the lifts anymore.
More information