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71 Cards in this Set
- Front
- Back
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Leg press |
Sit up straight Back against back support Feet hip distance apart Feet flat on platform Legs at 90 degrees Keep knees soft when extending Breath throughout Abs in Hold handles on sides Neutral spine |
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Leg extension teaching points |
Adjust back rest to support back Knees in line with the edge of the seat Adjust the shin pad so it sits just above shoelaces Abs in shoulders down Hold handles at the sides of machine Breathe Toes point towards ceiling |
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Leg/hamstring curl |
Heel pad above trainer and on Achilles' tendon Knee pad positioned below knee Neutral spine Hold handles at the sides Breathe Flex leg to 90 degrees Toes pointing up |
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Seated abductor |
Sit in seat Knee pads on the outsides of knees Heels on bars Adjust positioning so that knees start together Neutral spine Hold handles at sides Nice legs away from each other Breathe Smooth controlled movement |
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Seated chest press neutral grip |
Set seat so handle grips align with centre of chest Take hold of handles Neutral spine Abs in Eyes forward Shoulders down Feet on floor Breathe Controlled movements |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Assisted pull up |
H k a in line Feet hip width apart Grip overhead bar Pull own body weight up Abs in neutral spine Look ahead Don't fully extend elbows Knees slightly flexed |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Assisted pull up |
H k a in line Feet hip width apart Grip overhead bar Pull own body weight up Abs in neutral spine Look ahead Don't fully extend elbows Knees slightly flexed |
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Bench press |
H k a in line Head supported Feet flat on floor and shoulder width apart Abs in neutral spine Look ahead at ceiling Do not extend arms fully |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Assisted pull up |
H k a in line Feet hip width apart Grip overhead bar Pull own body weight up Abs in neutral spine Look ahead Don't fully extend elbows Knees slightly flexed |
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Bench press |
H k a in line Head supported Feet flat on floor and shoulder width apart Abs in neutral spine Look ahead at ceiling Do not extend arms fully |
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Triceps push down high pulley |
Feet shoulder width apart Soft knees h k a in line Hold high pulley bar with overhand grip Elbows flexed Abs in Look straight ahead Elbows tight to sides of body Extend elbows and return to start |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Assisted pull up |
H k a in line Feet hip width apart Grip overhead bar Pull own body weight up Abs in neutral spine Look ahead Don't fully extend elbows Knees slightly flexed |
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Bench press |
H k a in line Head supported Feet flat on floor and shoulder width apart Abs in neutral spine Look ahead at ceiling Do not extend arms fully |
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Triceps push down high pulley |
Feet shoulder width apart Soft knees h k a in line Hold high pulley bar with overhand grip Elbows flexed Abs in Look straight ahead Elbows tight to sides of body Extend elbows and return to start |
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Pec dec |
Legs 90 degrees kha in line Feet flat on floor or machine Overhand grip on handles or palms flat against pads Abs in neutral spine Lower back supported by machine Look straight ahead Bring arms together Do not over horizontally extend shoulder Alter for help with range |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Assisted pull up |
H k a in line Feet hip width apart Grip overhead bar Pull own body weight up Abs in neutral spine Look ahead Don't fully extend elbows Knees slightly flexed |
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Bench press |
H k a in line Head supported Feet flat on floor and shoulder width apart Abs in neutral spine Look ahead at ceiling Do not extend arms fully |
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Triceps push down high pulley |
Feet shoulder width apart Soft knees h k a in line Hold high pulley bar with overhand grip Elbows flexed Abs in Look straight ahead Elbows tight to sides of body Extend elbows and return to start |
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Pec dec |
Legs 90 degrees kha in line Feet flat on floor or machine Overhand grip on handles or palms flat against pads Abs in neutral spine Lower back supported by machine Look straight ahead Bring arms together Do not over horizontally extend shoulder Alter for help with range |
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Triceps press |
H k a in line 90 degrees Hold handles neutral grip Abs in neutral spine Look ahead Elbows close to body Do not fully extend elbows |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Assisted pull up |
H k a in line Feet hip width apart Grip overhead bar Pull own body weight up Abs in neutral spine Look ahead Don't fully extend elbows Knees slightly flexed |
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Bench press |
H k a in line Head supported Feet flat on floor and shoulder width apart Abs in neutral spine Look ahead at ceiling Do not extend arms fully |
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Triceps push down high pulley |
Feet shoulder width apart Soft knees h k a in line Hold high pulley bar with overhand grip Elbows flexed Abs in Look straight ahead Elbows tight to sides of body Extend elbows and return to start |
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Pec dec |
Legs 90 degrees kha in line Feet flat on floor or machine Overhand grip on handles or palms flat against pads Abs in neutral spine Lower back supported by machine Look straight ahead Bring arms together Do not over horizontally extend shoulder Alter for help with range |
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Triceps press |
H k a in line 90 degrees Hold handles neutral grip Abs in neutral spine Look ahead Elbows close to body Do not fully extend elbows |
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Bicep curl low pulley |
Feet hip width a k h in line Soft knees Arms relaxed holding pulley Elbows tucked into waist Abs in neutral spine Look ahead Don't fully extend elbows |
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Seated row low pulley |
Legs at 90 degrees and h k a in line Feet flat on footplates Pull bar towards lower abs Look straight ahead Neutral spine abs in Don't fully extend knees Bend from hips not lower back |
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Shoulder press |
Legs 90 degrees h k a in line Hold handles with knuckles facing forward Abs in, neutral spine Look straight ahead Extend elbows but not fully |
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Lateral pull down |
Legs 90 degrees h k a in line Feet flat on floor Stand up overhand grip on bar Pull bar down to sitting Elbows slightly flexed Pull bar down to mid chest Abs in neutral spine Look ahead Do not fully extend |
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Assisted pull up |
H k a in line Feet hip width apart Grip overhead bar Pull own body weight up Abs in neutral spine Look ahead Don't fully extend elbows Knees slightly flexed |
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Bench press |
H k a in line Head supported Feet flat on floor and shoulder width apart Abs in neutral spine Look ahead at ceiling Do not extend arms fully |
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Triceps push down high pulley |
Feet shoulder width apart Soft knees h k a in line Hold high pulley bar with overhand grip Elbows flexed Abs in Look straight ahead Elbows tight to sides of body Extend elbows and return to start |
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Pec dec |
Legs 90 degrees kha in line Feet flat on floor or machine Overhand grip on handles or palms flat against pads Abs in neutral spine Lower back supported by machine Look straight ahead Bring arms together Do not over horizontally extend shoulder Alter for help with range |
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Triceps press |
H k a in line 90 degrees Hold handles neutral grip Abs in neutral spine Look ahead Elbows close to body Do not fully extend elbows |
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Bicep curl low pulley |
Feet hip width a k h in line Soft knees Arms relaxed holding pulley Elbows tucked into waist Abs in neutral spine Look ahead Don't fully extend elbows |
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Seated bicep curl |
Legs 90degrees k h a in line Hold handles with underhand grip Flex elbow Abs in neutral spine Look ahead Don't fully extend elbows |
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Total hip machine |
H k a in line 90 degrees Stand on machine with quads, hams adds or abds in contact with pad Loosely hold bar Abs in spine neutral Look ahead Push body part against pad |
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Seated adductor |
Kha in line legs 90 degrees Arms relaxed holding handles Pads against adductors Abs in neutral spine Look straight ahead Bring knees together |
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Seated adductor |
Kha in line legs 90 degrees Arms relaxed holding handles Pads against adductors Abs in neutral spine Look straight ahead Bring knees together |
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Lying thigh curl |
H k a in line Hold handles Knees in line with pivot point Hips supported by bench Pull heels to glutes Pad on acchilles heel |
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Seated adductor |
Kha in line legs 90 degrees Arms relaxed holding handles Pads against adductors Abs in neutral spine Look straight ahead Bring knees together |
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Lying thigh curl |
H k a in line Hold handles Knees in line with pivot point Hips supported by bench Pull heels to glutes Pad on acchilles heel |
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Abs machine |
H k a in line 90 degrees Pull bar down over head Hold handles on bar Back supported by machines Abs in neutral spine Look ahead Flex trunk forwards Don't hyper extend back |
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Seated adductor |
Kha in line legs 90 degrees Arms relaxed holding handles Pads against adductors Abs in neutral spine Look straight ahead Bring knees together |
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Lying thigh curl |
H k a in line Hold handles Knees in line with pivot point Hips supported by bench Pull heels to glutes Pad on acchilles heel |
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Abs machine |
H k a in line 90 degrees Pull bar down over head Hold handles on bar Back supported by machines Abs in neutral spine Look ahead Flex trunk forwards Don't hyper extend back |
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Lower back machine |
H a k in line Lay prone Arms across chest or by ears Abs in neutral spine Look straight ahead Extend lower back and return |
