TECHNIQUE OF EXERCISE There’s a reason why every exercise you perform comes with a set of instructions… By using the correct techniques, you will: Get the most out of each exercise Train the specific, targeted muscles Decrease your chance for injuries

Introduction to the Technique of the 4 Basic Exercises 1. squat 2 Introduction to the Technique of the 4 Basic Exercises 1. squat 2. lunge 3. push-up 4. plank

THE SQUAT READY POSITION Feet shoulder width apart Heels down Core tight Chest up Head level, look forward EXECUTION Reach hips back and down to as low as possible (parallel) Keep a straight back Knees and toes align Exhale on up/exertion Inhale on down NO NO’s DO NOT let knees go past toes DO NOT lift heels DO NOT round back DO NOT let knees fall inside of ankles DO NOT hold breath

MUSCLES USED IN SQUATS

THE LUNGE Stand with one foot forward and the other foot back READY POSITION Stand with one foot forward and the other foot back Back heel lifted, front heel down Toes and knees point forward Core tight (belly button to spine) Shoulders and hips vertically aligned Head faces forward EXECUTION Lower back knee straight down to floor, keeping it under hip (Inhale down) Shoulders and hips stay vertically aligned Push down on front heel to lift to start position (inhale down) Exhale on up/exertion NO NO’s DO NOT let knee go past toes DO NOT slouch or bend forward DO NOT lift front heel off the floor THE LUNGE

MUSCLES USED IN LUNGES

PUSH-UP NO NO’s DO NOT let hips sag down toward floor READY POSITION Palms flat, fingers slightly spread and pointing forward Toes close together and curled under Squeeze core muscles (abs, glutes and back) to maintain ear to ankle alignment Shoulders over hands EXECUTION Keep elbows in close to body and lower the body Go down 90 degrees (or deeper) Using your pectorals and triceps, push back up to ready position Inhale down Exhale up PUSH-UP NO NO’s DO NOT let hips sag down toward floor DO NOT raise buttocks up toward the ceiling DO NOT let thighs, hips, or belly touch the floor DO NOT round upper or lower back DO NOT flare elbows out DO NOT drop or lift head DO NOT let shoulders shift behind or in front of hands

MODIFIED PUSH-UP READY POSITION Palms flat, fingers slightly spread and pointing forward Knees close together Squeeze core muscles (abs, glutes and back) to maintain ear to knee alignment Shoulders over hands EXECUTION Keep elbows in close to body and lower the body Go down 90 degrees (or deeper) Using your pectorals and triceps, push back up to ready position Inhale down Exhale up NO NO’s DO NOT let hips sag down toward floor DO NOT raise buttocks up toward the ceiling DO NOT let thighs, hips, or belly touch the floor DO NOT round upper or lower back DO NOT flare elbows out DO NOT drop or lift head DO NOT let shoulders shift behind or in front of hands

MUSCLES USED IN PUSH-UPS

PLANKS High plank Low plank Place palms flat, fingers slightly spread and pointing forward, toes curled under, lift Vertically align wrists and shoulders Form a straight line from ears to ankles Squeeze squeezing abs, glutes hips and back muscles to maintain posture Place forearms and palms flat on floor, curl toes under, lift Vertically align elbows and shoulders Form a straight line from ears to ankles Squeeze your entire core to maintain the integrity of your straight line.

PLANKS Low plank High plank NO-NO’s DO NOT let hips sag down toward floor DO NOT raise buttocks up toward the ceiling DO NOT round upper or lower back DO NOT drop or lift head DO NOT let shoulders shift behind or in front of hands or wrists

Core Muscles – Used in Planking

Let’s do some SQUATS!!! Go with your partner Do a few squats Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes) How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in full execution position 3. Take a picture from the side in full execution position 4. Take a picture from the side in completed position (also ready position)

Squats 1. 3. 2. 4.

Let’s do some LUNGES!!! Go with your partner Do a few lunges Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes) How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in full execution position 3. Take a picture from the side in full execution position 4. Take a picture from the side in completed position (also ready position)

Lunges 2 1 3 4

Let’s do some PUSH-UPS!!! Go with your partner Do a few push-ups How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in full execution position 3. Take a picture from the side in full execution position 4. Take a picture from the side in completed position (also ready position) Go with your partner Do a few push-ups Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes)

Push-ups 1 2 3 4

Modified Push-up 1 2 3 4

Let’s do some PLANKS!!! Go with your partner Do a few planks How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in hold position after 10 seconds 3. Take a picture from the side in hold position after 10 seconds 4. Take a picture from the side in ready position Go with your partner Do a few planks Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes)

Low Plank 1 3 2 4 Ready position Ready position 10 seconds later

Homework Assignment For each of the 4 basic exercises: Print Pictures Take a picture from the front in ready position Take a picture from the front in full execution position Take a picture from the side in ready position Take a picture from the side in full execution position Print Pictures One exercise with all 4 pictures one 1 page – Label which exercise it is!! 1 page for squats, 1 for lunges, 1 for push-up, 1 for plank (plank is after 10 second hold) Total four pages of pictures for homework Sample to follow… We will do the analysis of each exercise in class…but you must have YOUR pics…

Squats 1. 3. 2. 4.

Lunges 2 1 3 4

Push-ups 1 2 3 4

Low Plank 1 3 2 4 Ready position Ready position 10 seconds later

Window opens B day = September 23 Window closes A day = September 26

Right or Wrong?? READY POSITION Feet shoulder width apart Knees soft Core tight Chest up Head level, look forward EXECUTION Reach hips back and down to as low as possible With a straight back Knees and toes align Exhale on up/exertion NO NO’s DO NOT let knees go past toes DO NOT let spine curve DO NOT let knees fall inside of ankles DO NOT hold breath DO NOT lift heels off floor

Right or Wrong?? READY POSITION Feet shoulder width apart Knees soft Core tight Chest up Head level, look forward EXECUTION Reach hips back and down to as low as possible With a straight back Knees and toes align Exhale on up/exertion

LUNGES Stand with one foot forward and the other foot back READY POSITION Stand with one foot forward and the other foot back Back heel lifted, front heel down Toes and knees point forward Core tight (belly button to spine) Shoulders and hips vertically aligned Head faces forward EXECUTION Lower back knee straight down to floor, keeping it under hip Shoulders and hips stay vertically aligned Push down on front heel to lift to start position (inhale down) Exhale on up/exertion NO NO’s DO NOT let knee go past toes DO NOT slouch or bend forward DO NOT lift front heel off the floor

Right or Wrong?? LUNGES READY POSITION Stand with one foot forward and the other foot back Back heel lifted, front heel down Toes and knees point forward Core tight (belly button to spine) Shoulders and hips vertically aligned Head faces forward EXECUTION Lower back knee straight down to floor, keeping it under hip Shoulders and hips stay vertically aligned Push down on front heel to lift to start position Exhale on up/exertion NO NO’s DO NOT let knee go past toes DO NOT slouch or bend forward DO NOT lift front heel off the floor LUNGES

Right or Wrong?? Push-ups

Right or Wrong??? Planks

Right or Wrong??? Planks

Push-up videos Feel free to look up additional videos on You Tube to see other examples of good and bad exercises https://youtu.be/IODxDxX7oi4 - good and bad https://youtu.be/eGzhGDEa6EI - just bad