RFH Weight Training & Fitness

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Presentation transcript:

RFH Weight Training & Fitness

Rowers Uses: -cardiovascular activities

Elliptical Uses: -Cardiovascular activities

Recumbent Bike Uses: -Rehab and cardiovascular activities

Treadmills Uses: -Cardiovascular activities

Medicine Ball Uses: -Plyometric slams/throws and other variations -Weighted core exercises Resistance type: free weight

Assisted Pull-Ups/Dips Uses: -Assisted or non-assisted pull-ups and dips Resistance type: Bodyweight or cable assisted

Multiple Chest Press Uses: -Incline, flat, or decline chest press Resistance type: cable

Plate Loaded Shoulder Press Uses: -Single or double arm shoulder press Resistance type: Plate loaded

Dumbbells Uses: -Anything Resistance type: free weight

Chest/Rear Delt Flye Uses: -Single or double arm chest and rear delt flye Resistance type: cable

Leg Press Uses: -Single or double leg press -Calf raises Resistance type: cable

Preacher Curl Uses: -Preacher curls Resistance type: Free weight

Seated Leg Extension Uses: -Single or double leg extension Resistance type: Plate loaded

Plate loaded Shrug/Dead Lift Uses: -Shrugs -Dead lift Resistance type: Plate loaded

Lying Leg Curl Uses: -Single or double hamstring curl Resistance type: Plate loaded

Jammer Uses: -Dynamic incline press -Sport specific Resistance Type: Plate Loaded

Hex bars Uses: -Shrugs -Dead lifts -Neutral grip inverted rows

Chains Uses: -Can be hung on the end of a BB to add varied resistance -Work with the natural strength curve -During the portion of the exercise when you are at your weakest the chains will pile up on the floor and the overall BB weight will be at it’s lightest. -As the bar is moved upward and you are at your strongest, the chain lifts off of the ground making the bar heavier.

Clips Uses: -Secures weight plates to all bars -Should be used on ALL free weight BB exercises.

Incline Bench Uses: -Incline bench press -Incline DB rows -Incline DB curls

Plyo-Boxes Uses: -Box jumps -Depth jumps -Medicine ball depth press

Cable Cross-Over Uses: -Cable resisted chest flyes from multiple angles -Triceps pushdowns or biceps curls at either tower -Cable rows or Pull downs at either tower -Wide grip or neutral grip pull ups in the center Resistance Type: Cable

Decline Bench Uses: Sit ups and other core strengthening movements Decline DB or BB chest press for development of the pectoralis (chest) muscle.