2- BODY WEIGHT SQUATS: Feet shoulder width apart, hands behind head with fingers locked. Lower body until top of thighs are parallel to the floor. Maintain.

Slides:

Advertisements

Similar presentations

The Program Warm-up Dynamic stretching Plyometrics/agility Strength

Advertisements

Back Safety and Lifting Injury Prevention

90/90 Hamstring Guide Main Muscle: Hamstrings CLICK TO ENLARGE

Strength Training Exercises to do at Home

THE SQUAT Feet shoulder width apart with knees soft Place arms out in front or behind head for balance Keep head level, look forward Keep chest up NO NO’s.

Selection of Exercises Use Keyboard Arrows to Navigate.

Strength Training without Weights

Strength Training Circuit (Station Slides) To assist with the conduct of the Strength Training Circuit, print off these slides and place them in page protectors.

Front Squat Fred Mckee Zach Krimm. Technique The Front Squat is a Squat done with the barbell on your front shoulders instead of on your upper-back. Put.

 1. Military Press – Sitting with back straight, take an overhand grip on the barbell. Start by rest bar on upper chest. Then press barbell straight.

Manual Handling and Stretching

This presentation contains a fitness regime featuring Individual Exercise Balls.

Fitness Circuit Mrs. Arland. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.

Middle School Medicine Ball Drill #2. EXERCISE 1: High Back Touch STARTING POSITION: Regular stance. Arms forward down. CADENCE: Slow MOVEMENT: 1.Raise.

Core Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.

Dumbbell Drill #1 United States Military Academy Circa 1900.

Low Back, Hip, Groin, & Hamstring Stretches Dr. Michael P. Gillespie.

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management.

Shoulder Circles While seated or standing, rotate your shoulders backwards and down in the largest circle you can make.

Bench Exercises. - Student stands square to the bench. - Feet shoulder width apart with knees bent and torso bent forward. - Jump forward onto the bench.

EXERCISE 1: Lift and Carry

 At times, when we’re on the road, at work, on vacation, or in any situation where working out is not necessarily the easiest or most convenient, we.

Physiotherapy c Massage Therapy c Exercise Therapy c Yoga

Let’s Deskercise!: Relieving Stress at Work

Thanks to the staff and team of highly motivated young men at the Iowa State Training School for demonstrating this drill and making a great instructional.

EXERCISE 1: High Jumper STARTING POSITION: Regular stance, knees slightly bent, body bent forward at waist, arms pointing to rear. Fingers and thumbs extended.

Warrior Princess Arm muscles, abdomen, buttocks and legs are exercised here. Stand with legs wide apart, right foot pointing right, ankle in the line.

Workout Routine. Squats beginner version of squats. Stand against a wall with the ball at your low back. Slowly lower your body by folding at the hips.

Hamstring Stretch Hold: Reps: Sets: Times/day: Place your heel on a stair. Cross your leg in front of your body keeping your torso facing forward. Place.

Fitness Circuit Mrs. Harmer

Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Exercise Treatment Plan for Knee Injury Post Surgery

Leg & Trunk exercises chapters 12 & 13

Day 1Day 2Day 3Day 4Day 5 Week of Dec. 2 Pasternak Fat Burners 1 set of 20 reps Cardio Run 100 Meters – 8 times, rest for 30 seconds in between runs Pasternak.

Shoulder & Back 10 Minute Metabolism Booster A 1.Jumping Jacks: 10 reps 1. Begin by standing with your feet together and arms at your sides. Tighten your.

Strength Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.

EXERCISES By: Fabio Pawlus. Pull-ups Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your.

DHVT Program Phase I Exercises. Supine Row Key points: Hands slightly wider than shoulder width, heels on ground with toes up, body stays straight, pull.

PSU-Behrend Track Workouts “Success is the SUM of small efforts repeated day in and day out.”

Quad Hops Instructions: Lift foot up with your hand and feel the stretch in quadricep muscle. Take a big hop forward using your hand to lift yourself off.

This circuit consists of the following: Cat Back/Dog Back Side Bridge Curl Ups Bird Dog Hip Crossover Cobra PhysioBall L.

Click to Enter. Circuit 1Circuit 2Circuit 3 Circuit 4Circuit 5.

Basic Fundamentals Worthington Baseball. Receiving a throw: Set up Starting position: - Shoulders square to target - Feet shoulder width apart - Knees.

MUSCLES  Quadriceps  Hamstrings  Glutes  Stance:  Feet shoulder width apart  Toes out  Knees follow direction of toes  Grip:  2-finger grip.

Find out more at

As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing career.

F. As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing.

As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing career.

Resistance Band Exercises. -Stand in the middle of the band with feet parallel and shoulder-width apart. -Hold handles at shoulder height. -Squat while.

1A. STRETCHES SCORPION STRETCH STRAIGHT LEG DEADLIFT

Weight Training.

15 Minute Workout while at your desk …a healthy workplace initiative.

Mobility and Stability for Streamlining Diane Elliot England Programmes.

A limited excuse, ten minute workout designed to get employees away from their desk and practice a mental/physical break during their day. Ten minutes.

CORE EXERCISES. Alternating Human Arrow Starting in the same position as the human arrow, raise the left arm and right leg off of the floor. Keep the.

Workplace Stretching Program

Ultimate Chest Workout & Best Biceps Sculpturing

1. Warmup: Active Warmup Description: Stretches while moving up and down the basketball court. Time intensity: Slow, just to get the blood flowing. Rest:

Foot Strength 3 sets of 10 Towel pull

5 Exercises To Get Perfect Sexy Legs!.

Wellness Stretching - Recommended to stretch all major muscle groups (demonstrated below) at least 4 hourly to help improve flexibility, reduce muscle.

OLYMPIC WEIGHT LIFTING

Exercise Class With David Branch.

Station Ideas Print and laminate these stations or create your own based on your school’s equipment and students’ needs.

THE SQUAT Feet shoulder width apart with knees soft

500 Repetition Challenge.

Station 1: Brachioradialus

THE SQUAT Feet shoulder width apart with knees soft

The following slide show presentation is copied from the book

Presentation transcript:

2- BODY WEIGHT SQUATS: Feet shoulder width apart, hands behind head with fingers locked. Lower body until top of thighs are parallel to the floor. Maintain an erect body position with chest up and eyes forward. Keep weight over the middle of the foot, not on toes. Keep heels on floor (lift toes to assist sitting back on heels). Keep knees aligned over foot (knees should not pass toes).

3- BODY WEIGHT GOODMORNINGS: Same starting position as a squat. Slight bend in knees. Push back hips until upper torso is parallel to floor. Maintain flat back posture. Pulling shoulder blades toward each other. Holding chest up and out, and tilting head slightly up. Note: This exercise should be felt in the hamstrings, not the low back.

4- WOODCHOPPERS W/ TWIST: Start with arms overhead and hands clasped together. Slightly bend knees and swing arms through legs. Return to the starting position and rotate entire body to one side (be sure to turn foot to prevent twisting the knee). Alternate sides.

5- SINGLE-LEG (TFL) SQUAT: Lower body on one leg until top of thigh is parallel to the floor. Opposite leg is crossed with foot above knee. Maintain an erect position with eyes forward, chest high, and heel flat.

6- SINGLE-LEG TOE TOUCH: Balancing on one leg with heel flat. Bend at the waist, touching opposite hand to foot. Back leg is elevated with knee slightly bent. Perform all repetitions while maintaining balance on one leg, do not alternate legs.

7- LUNGES (FRONT) Position feet shoulder width apart with hands behind head. Take one exaggerated step directly forward with one leg (lead leg). Keep lead knee and foot aligned and toes pointing straight ahead. Flex lead knee, while lowering trailing knee just short of touching the floor. Keep torso vertical by “sitting back” on trailing leg. Keeping lead foot flat on floor, forcefully push off with lead leg. Bring lead foot back to position next to trailing foot.

8- LUNGES (SIDE) Take an exaggerated step to the side. Lead knee is flexed and top of thigh is parallel with the floor. Trailing leg is as straight as possible. Toes are pointed forward, and body is in an erect position (chest up, head and eyes forward).

9- PUSH-UPS W/ ROTATION: Hand and feet shoulder width apart. Perform a push-up touching chest to floor. Upon reaching the top of the push-up, remove one hand and rotate the body 45 degrees. Perform one arm circle forward and then one arm circle backwards before returning to the top position of the push-up. Perform another push-up, rotate to the other side, and repeat arm circles.

10- PRONE BACK EXTENSION: Lying in prone position (face down). Hands behind head with fingers locked. Lift the upper torso, keeping head and eyes forward. Slow and controlled movements.

11- SCORPIONS: Lying in prone position (on stomach), arms perpendicular to body. Cross leg over the posterior portion of the body attempting to touch opposite hand. Alternate sides.

12- OVERHEAD SQUAT: Feet shoulder width apart, grip bar with hands wider than shoulder width. With bar overhead, lower body until hamstrings are parallel to the floor. Maintain an erect body position with chest up and eyes forward. Arms stay straight during entire movement. Keep weight over the middle of foot, not on toes. Keep heels on floor (lift toes to assist sitting back on heels). Keep knees aligned over foot (knees should not pass toes). Note: In performing this exercise using a bar, take bar from rack and push jerk or shoulder press it to starting position above head. Progression: #1- Begin this exercise using dumbbells, progressively increase the weight. #2- Use a curl bar (wt= 15 lb) and add weight as technique allows. Once technique is sound, use a barbell as shown (wt= 45 lb) and add weight as technique allows.

13- SQUAT THRUSTS: A B 1- Start in an upright position. 2- (A) Squat down and put your hands on the floor slightly in front of your body. 3- (B) Extend your legs in an explosive fashion. You should now be in push-up position. 4- Bring your legs back to original squat position (A) and explode up- jump as high as you can- with your arms extending over head. Control your landing and repeat drill for required repetitions. A B