Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees).
Place bar comfortably on the upper back.
DON’T BE AFRAID TO USE A BAR PAD!
Movement :
From the start position, draw your belly button inward toward your spine.
Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
While maintaining tone in the lower abdomen and optimal kinetic chain alignment, “drive” through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
The knees should track over the second and third toe.
Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body.
Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.
CHEST PRESS - ON BENCH WITH BARBELL
Reps :
8-12
Sets :
2-4
Intensity :
>80%
Tempo :
102
Rest :
Circuit
Duration :
Preparation :
Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
Grasp the bar with your hands slightly wider than shoulder width apart.
Movement :
Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
Avoid letting the back arch and/or head jutting forward.
Press the bar back up extending arms and contracting chest until elbows are fully extended.
ROW - STANDING (FREE MOTION)
Reps :
8-12
Sets :
2-4
Intensity :
>80%
Tempo :
102
Rest :
Circuit
Duration :
Preparation :
Stand with feet approximately shoulder width apart and knees slightly bent.
Using a neutral grip, align the wrist, elbows and shoulders with the cable.
Movement :
Brace Spine by drawing your lower abdomen in.
Maintaining proper posture, start movement by pulling the elbows straight down and back.
Check alignment and positioning and repeat row.
It is important not to let your back arch at any time during the movement.
Keep feet flat on the floor to maintain balance and stability.
Relax forearms and pull with the elbows.
SHOULDER PRESS - STANDING WITH DB
Reps :
8-12
Sets :
2-4
Intensity :
>80%
Tempo :
102
Rest :
Circuit
Duration :
Preparation :
Begin with good posture, shoulder blades retracted and depressed.
Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.
Movement :
Position feet shoulder width apart, pointing straight ahead.
Start with the dumbbells at shoulder height, palms facing forward.
While maintaining total body alignment, push the dumbbells into full extension overhead.
AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise).
TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
Other progressions: Inertia progression – dumbbell, to cables, to tubing. Stable to Unstable surfaces - airex pad, ½ foam roller.
BICEP CURL - STANDING BARBELL
Reps :
8-12
Sets :
2-4
Intensity :
>80%
Tempo :
102
Rest :
Circuit
Duration :
Preparation :
Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Hold a barbell in both hands (palm facing up), slightly wider than shoulder width to give regard to the CARRYING ANGLE at the elbow joint (i.e. the slight deviation outward of the lower arm when in the anatomical position).
Movement :
Maintaining level hips and a drawn in position, perform a barbell curl by flexing both elbows while keeping the shoulder blades in neutral.
Curl bar up to chest level.
Slowly lower the bar back to its original position by extending the elbows.
PRONE KNEE ROLL IN ON SB
Reps :
8-12
Sets :
2-4
Intensity :
>80%
Tempo :
102
Rest :
Circuit
Duration :
Preparation :
Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
Place shins on the stability ball.
Activate core with a drawing in and pelvic floor contraction.
Movement :
With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
Bring your legs back into triple extension (at hip, knee, and ankle).
AVOID letting your back sag by keeping the core engaged and activating the glutes and lats.
HAMSTRING CURL - SUPINE W/ SB
Reps :
8-12
Sets :
2-4
Intensity :
>80%
Tempo :
102
Rest :
Circuit
Duration :
Preparation :
Start by lying on back with arms outstretched and palms up.
Place heels on ball with toes pointing straight up.
Movement :
Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
Next, curl your heels toward your glutes by bending your knees.
Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.
RUN
Reps :
.5 -1km
Sets :
2-4
Intensity :
>80%
Tempo :
>80%
Rest :
Circuit
Duration :
Preparation :
Movement :
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