1. Medicine Balls Plates Barbell Dumbell Cable machines Resistance band Kettlebells Clamps Bosu ball Exercise or Swiss ball Foam roller 45 lbs Plyo Box

2. Functional vs Isolation Exercises Functional (or Compound) multiple muscles and joints are used Full body work out is best Improves overall strength, coordination, balance, posture, & boosts metabolism/heart rate Examples: squat press, plank, push up, pull up Isolation Targets one or few muscles and joints Used for aesthetic reasons ex: bicep curls for big biceps Used for sport-specific or rehab reasons Examples: bicep curl, hamstring curl, quad extension, tricep pulldown, calf raise

3. FREE WEIGHTS

4. Back Squat Front Squat Squats

6. Tips

7. Lunges

9. Tips

10. Bench Press

11. Tips Don’t curve back

12. Shoulder Press Tips: Lock your wrist, bend knees slightly

13. Tips: Core should be stable – NO rocking the body to lift a heavy weight Bicep Curls

14. Cable Machines

15. Tips: Keep straight posture, squeeze shoulder blades together, slight bend in knees Seated Row

16. Lat Pulldown Tips: Keep core stable – don’t rock backwards

17. Chest Press Tips: Don’t arch your back as you push

18. Tips: Keep elbows tucked into your side – slight bend in knees Tricep Pushdown

19. Leg Pres Tips: Make sure you know how to work the locking mechanism before you start – do not extend legs fully straight

20. NEVER!!!!!!!

21. Core Exercises Sit up Side plank Back extension Leg raise with exercise ball Leg raise V-sit crunch

22. Core Exercises Side plank Exercise ball plank with knee tap Knee to elbow plank Plank

23. Injury Prevention Avoid extreme range of motion – especially with heavy weights Even work outs (upper lower core - back front) Progress- start easy and work your way up Support the joint being targeted

24. Progressive Exercise Push up Pull up Plank Bridge Squat Lunge Deadlift Dips Row Chest Press

25. Assignment Identify 5 variations of the exercise ranging easy to hard Identify muscles targeted (main & supporting) Describe detailed proper form Tips to avoid injury Provide written/visual report Teach to our class Due: Next Tuesday April 19 th