EAGLE STRENGTH EXERCISE MANUAL

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Ashlie Lewis
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1 EAGLE STRENGTH EXERCISE MANUAL Mr. Vecchio, CSCS, M.Ed., BACK EXERCISES CORE LAT PULLDOWN 2 PLANK 7 ISO LATERAL ROW 2 SUPINE TURTLE 7 LOW ROW 2 WEIGHTED RUSSIAN TWIST 7 BENT OVER ROW 2 WEIGHTED V-UP 7 ONE ARM DB ROW 3 CABLE LATERAL TWIST 7 CHEST EXERCISES CABLE LATERAL CHOP 7 BENCH PRESS 3 TOTAL BODY INCLINE PRESS 3 POWER CLEAN 8 STABILITY BALL DB ALTERNATING BENCH PRESS 4 LOWER BODY SHOULDERS BICEPS AND TRICEPS PEC DEC 4 BARBELL BACK SQUAT 9 SINGLE LEG SQUAT 9 PLATE FRONT RAISE 4 BARBELL STEP-UP 9 DB LATERAL RAISE 4 BARBELL FORWARD LUNGE 9 STANDING MILITARY PRESS 5 BARBELL LATERAL LUNGE 10 BARBELL ROTATIONAL LUNGE 10 CABLE TRICEP EXTENSION 5 DB POWER LUNGE 10 STANDING HAMMER CURLS 5 LEG PRESS 10 SEATED HAMMER CURLS 6 4-WAY NECK 10 DB OVERHEAD STANDING TRICEP EXTENSION 6 CALF RAISE 11 STABILITY BALL SINGLE LEG HAMSTRING CURL EZ BAR STANDING BICEP CURL 6 11 PLATE SINGLE LEG STIFF LEG DEADLIFT 11 LEG EXTENSION AND LEG CURL 11

2 BACK LAT PULLDOWN LOW ROW REVERSE GRIP (SUPINATED), SINGLE ARM, CLOSE GRIP BENT OVER ROW ISO LATERAL ROW PRONATED (OVERHAND) NEUTRAL GRIP, ALTERNATING STRAIGHT BAR, V-GRIP, SINGLE ARM STRAIGHT BAR, FAT BAR, DB'S, ALTERNATING 2

3 BENCH PRESS INCLINE PRESS ONE ARM DB ROW CHEST GRIPS: CLOSE -WIDE, CHAINS, FAT BAR, DB'S, 2X4'S GRIPS: CLOSE-WIDE, CHAINS, FAT BAR, DB'S 3

4 PLATE FRONT RAISE DB LATERAL RAISE PEC DEC STABILITY BALL DB ALTERNATING BENCH PRESS START WITH BACK AND SHOULDERS ON THE BALL, HAVE SPOTTER HAND YOU THE DB'S. KEEP BOTH DB'S RAISED WITH ARMS EXTENDED. HIPS SHOULD BE HIGH WITH KNEES AT 90. LOWER ONE ARM AND KEEP THE OPPOSITE ARM EXTENDED. ALTERNATE EACH ARM. SHOULDERS UNILATERAL, BILATERAL, PLATES, DB'S, ALTERNATING UNILATERAL, BILATERAL, PLATES, DB'S, ALTERNATING 4

5 STANDING MILITARY PRESS *START IN AN ATHLETIC STANCE; FEET HIP WIDTH AND KNEES SLIGHTLY BENT *PRESS THE BAR DIRECTLY OVERHEAD, EXHALING ON THE WAY UP * SLOWLY RETURN BAR TO STARTING POSITION STANDING, SEATED, STABILITY BALL SEATED, DB'S, FAT BAR, ALTERNATING BICEPS & TRICEPS CABLE TRICEP EXTENSION STANDING HAMMER CURLS V-GRIP, STRAIGHT BAR, SINGLE ARM, SUPINATED (UNDERHAND) SEATED, STANDING 5

6 EZ BAR STANDING BICEP CURL SEATED HAMMER CURLS DB OVERHEAD STANDING TRICEP EXTENSION UNILATERAL (SINGLE ARM), PLATE, STANDING, SEATED EZ BAR, STRAIGHT BAR, FAT BAR 6

7 CORE CABLE LATERAL TWIST CABLE LATERAL CHOP WEIGHTED V- UPS SUPINE TURTLE WEIGHTED RUSSIAN TWIST PLANK 7

TOTAL BODY * STARTING POSITION: STRONG CHEST & STRONG BACK, OVERHAND GRIP AT

PULL HIPS AND KNESS EXTEND TO INITIATE THE LIFT POWER CLEAN THE BAR REMAINS

FLEXION) ALL EXTEND (OF THE 3, HIP EXTENSION IS MOST FREQUENTLY MISSED) * THE

QUARTER SQUAT) FEET GO FROM HIP WIDTH TO SHOULDER WIDTH ELBOWS ROTATE AROUND

8 TOTAL BODY * STARTING POSITION: STRONG CHEST & STRONG BACK, OVERHAND GRIP AT SHOULDER WIDTH HEELS FLAT ON THE FLOOR, THE BAR IS TOUCHING THE SHIN *FIRST PULL HIPS AND KNESS EXTEND TO INITIATE THE LIFT POWER CLEAN THE BAR REMAINS CLOSE TO THE BODY *2ND PULL TRIPLE EXTENSION, HIPS, KNEES AND ANKLES (PLANTAR FLEXION) ALL EXTEND (OF THE 3, HIP EXTENSION IS MOST FREQUENTLY MISSED) * THE CATCH LOWER BODY GOES FROM TRIPLE EXTENSION TO TRIPLE FLEXION (CATCH IN A QUARTER SQUAT) FEET GO FROM HIP WIDTH TO SHOULDER WIDTH ELBOWS ROTATE AROUND THE BAR AND CATCH ON FINGERTIPS AND SHOULDERS. TRICEPS SHOULD BE PARALLEL TO THE GROUND HANG CLEAN 8

9 LOWER BODY BARBELL STEP-UP THE LEG YOU ARE WORKING (RIGHT IN THIS EXAMPLE) DOES NOT COME OFF THE BOX. THE LEFT LEG IN THIS EXAMPLES DOES NOT TOUCH THE BOX. NEVER LOCK THE KNEE. BEGINNERS SHOULD TRY THIS WITH BODYWEIGHT FIRST THEN DB'S BARBELL FORWARD LUNGE STAND STRONG AND TALL, STEP LONG AND LOW WITH YOUR LEAD LEG: UPPER THIGH PARALLEL TO THE GROUND, KNEE AT 90, BACK FLAT. EXPLODE BACK TO STARTING POSITION BARBELL BACK SQUAT SINGLE LEG SQUAT DB'S DB'S 9

10 4 WAY NECK WORKOUT NECK IN ALL 4 DIRECTIONS DB POWER LUNGE LEG PRESS BARBELL LATERAL LUNGE STAND TALL AND STRONG, WHEN GOING TO THE RIGHT, KEEP OPPOSITE LEG STRAIGHT, MAINTAIN STRONG CHEST AND BACK, EXPLODE BACK TO STARTING POSITION BARBELL ROTATIONAL LUNGE WHEN ROTATING CLOCKWISE, RIGHT FOOT SHOULD GO TO 5 o'clock (LEFT TO 7 FOR COUNTER CLOSEWISE) SHOULDERS TURN

11 CALF RAISE LEG EXTENSION LEG CURL EXTERNAL CALF RAISE PLATE SINGLE LEG STIFF LEG DEADLIFT START WITH KNEES FLEXED AND SMOOTHLY EXTEN D THE LEG, NEVER LOCK THE KNEE, SLOWLY LOWER THE WEIGHT BACK DOWN START WITH KNEES EXTENDED FLEX THE KNEE TO APPROXIMATELY 90, SLOWLY RETURN TO STARTING POSITION INTERNAL CALF RAISE STABILITY BALL SINGLE LEG HAMSTRING CURL 11

FZN 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