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October 17, 2008
| MILITARY PRESS – PRONE ON SB WITH DB |
| Reps : |
6-12 |
Sets : |
3-4 |
Intensity : |
70-85% |
| Tempo : |
4/2/2-3/1/1 |
Rest : |
1-3 mins |
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Preparation :
- Maintain proper alignment through the kinetic chain by positioning the feet straight, glutes tight, ‘neutral’ spine angles, shoulder blades retracted and depressed, and chin tucked for good cervical alignment.
- Activate the core with a proper drawing in and pelvic floor contraction.
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Movement :
- Choose light dumbbells and perfect the technique before moving to a heavier load.
- Lie prone with your lower abs / hips on the stability ball, feet against a wall and alignment described in the ‘preparation’.
- With the dumbbells by your shoulders, perform a military press overhead and in line with the body.
- TRAINERS: watch that the dumbbells don’t ‘fall’ towards the ground as they extend over their heads.
- Keep the core and glutes tight to avoid lower back discomfort.
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| SQUAT TOUCHDOWN – 1 LEG (WITH DB) |
| Reps : |
6-12 |
Sets : |
3-4 |
Intensity : |
70-85% |
| Tempo : |
4/2/2-3/1/1 |
Rest : |
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Preparation :
- Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture.
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Movement :
- Draw your belly button inward toward your spine.
- Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand.
- While maintaining drawn-in maneuver, activate glutes & return to starting position.
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Progression Considerations :
- Draw your belly button inward toward your spine.
- Hold dumbbell in hand of raised leg.
- Controllably, squat down bending the ankle, knee, and hip while reaching toward, OR, touching your toe with the opposite hand.
- While maintaining drawn-in maneuver, activate glutes & return to starting position.
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| SQUAT TO 2 ARM DB PRESS |
| Reps : |
6-12 |
Sets : |
3-4 |
Intensity : |
70-85% |
| Tempo : |
4/2/2-3/1/1 |
Rest : |
1-3 mins |
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Preparation :
- Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd & 3rd toes.
- Hold dumbbells at chest level with palms facing body.
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Movement :
- Perform a พ squat keeping lower extremity in proper alignment.
- Before any compensation occurs, activate glutes and stand to a fully upright position.
- Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing away.
- Slowly return the dumbbells back to chest and repeat.
- Progressions: Alt Arm, I Arm.
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| CHEST PRESS (FREE MOTION) |
| Reps : |
6-12 |
Sets : |
3-4 |
Intensity : |
70-85% |
| Tempo : |
4/2/2-3/1/1 |
Rest : |
1-3 mins |
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Preparation :
- Sit tall with back against back pad.
- Hands out to the side with elbows slightly bent.
- Using a neutral grip with palms facing forward.
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Movement :
- Brace Spine by drawing your lower abdomen in.
- Maintaining proper posture, start movement by bringing hands out and together.
- Check alignment and positioning and repeat fly motion.
- It is important not to let your back arch at any time during the movement.
- Maintain slight bend in elbows as hands come together.
- Keep feet flat on the floor to maintain balance and stability.
- This exercise can be performed in an incline or decline motion for variation.
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| PULL DOWN – STRAIGHT 2 ARM |
| Reps : |
6-12 |
Sets : |
3-4 |
Intensity : |
70-85% |
| Tempo : |
4/2/2-3/1/1 |
Rest : |
1-3 mins |
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Preparation :
- Begin by facing a cable machine with feet shoulder width apart, toes pointing straight ahead and knees over 2nd and toes.
- Hold the bar with arms flexed at the chest level.
- Note: Use pronated grip.
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Movement :
- Maintaining a draw in position and slightly flexed knees.
- Perform shoulder extension by bringing your arms to the side of the body while retracting and depressing the shoulder blades.
- Avoid letting the back arch and/or head to jut forward.
- Keep arms fully extended during exercise.
- Hold and return arms in their extended position in front of body to eye level.
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