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13 Cards in this Set
- Front
- Back
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Ball squat, curl to press |
Prep : Feet shoulder width. Feet pointing ahead Knees over 2nd/3rd toes Ball in low back Movement : Contract gluteal & quadriceps muscles Regression : decrease ROM Progression : alternating arm One arm Single-leg |
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Multi planner step-up balance, curl, to overhead press |
Prep : Stand in front of box Feet shoulder width Move : step onto box, 1 leg foot/knee straight Push through heel Stand straight, 1 leg Flex other leg @ hip/knee Curl & press once balanced (arms fully extended) Regression : Omit balance Progression : frontal plane Transverse plane
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Lunge to two-arm dumbbell press |
Prep : feet shoulder width Hold dumbbells at chest level (Palms facing body) Move : lunge forward Foot pointing ahead Knee over 2nd/3rd toes |
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Lunge to two-arm dumbbell press |
Prep : feet shoulder width Hold dumbbells at chest level (Palms facing body) Move : lunge forward Foot pointing ahead Knee over 2nd/3rd toes Both knees at 90° Front foot flat Back foot heel lifted Drive off back foot to stand Press dumbbells overhead arm fully extended Lower weight, repeat |
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Squat, curl, to two-arm press |
Prep : feet shoulder width Feet pointed straight Knee over 2nd/3rd toes Move : squat low, controlled Keep lower body aligned Activate Glute muscles Stand fully upright Stabilize body Curl/press dumbbells oh Palms facing away |
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Two-arm push press |
Prep : feet shoulder width Dumbbells @ shoulder lvl Move : drive dumbbells up fast like a shoulder press Drive legs into stagger Front legs slightly bent Back leg triple extension (plantar flexion, knee extension, hip extension) Maintain alignment |
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Barbell clean |
Prep : squat next to bar Feet flat on floor Grab bar w/arms extended wider than shoulder width Position shoulders over/slightly ahead of bar Pelvis in neutral position Move : extend knees and hips Lift bar straight up Keep bar close to shins Elbows extended Explode in jumping motion At maximal plantar flexion, elevate shoulders and flex and pull with arms Pool bar as high as possible before rotating elbows under Hyperextended rest as the elbows move under the bar Point elbows forward Rack bar across the front of shoulders Keep torso erect Flexed hips and knees to absorb weight
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Ball dumbbell chest press |
Prep : lie on stability ball Contract glutes keep ing shoulders, hips, & knees at the same level feet shoulder width Toes pointing ahead dumbbells in hand @ chest level Move : Press dumbbell straight up, then together Extend elbows & contract chest Hold Slowly return to starting position Regression : dumbbell chest press progression on bench Progressions : alternating-arm Single-arm |
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Push-up |
Prep : begin push-up position Draw in naval/contract glutes Move : keep pelvis in neutral position Slowly lower body toward ground Flex elbows, retract/depress shoulder blades Ouch pushed back to starting position Regressions : on knees Hands on bench, feet on floor Hands on wall, feet on for Progressions : lower extremities on ball Hands on medicine ball Hands on stability ball |
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Flat dumbbell chest press |
Prep : lie flat on bench Knees bent, feet flat Dumbbells @ chest level Move : Press dumbbells straight up & together Extend elbows, contract chest Hold |
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Barbell bench press |
Prep : Lie flat on bench Feet flat, toes Straight Hold barbell wider than shoulder width Move : slowly lower the bar to chest Flex elbows Avoid letting the back arch Avoid letting the head jut Press bar back up, extending arms |
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Two-arm medicine ball chest path |
Prep : stand facing wall/partner Squared stance position Hold medicine ball (5-10% body weight) Elbows flexed at chest lvl Move : push & release ball straight ahead as hard as possible Extend the elbows, contract the chest Don’t allow shoulders to elevate Catch & repeat as quickly as possible |
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Rotation chest pass |
Prep : stand with body turned at 90° angle In front of wall/partner Hold medicine ball (5-10% of body weight) Elbows flexed at chest level Move : use ab, hip, & glute muscles to rotate body quickly & explosively toward the wall As body turns, pivot back leg Allow leg to go onto triple extension (plantar flexion, knee extension, hip extension) With upper body, Push the medicine bar using the back arm to extend & apply force Catch & repeat as quickly as possible, controlled |
