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Foundational Workout
FOUNDATIONAL STRENGTH WORKOUT Warm up 5-7mins before beginning program Muscle Group Exercise Reps Weight Core Plank 10-12 Reps Body Weight Legs Deadlift 10-12 Reps 5lbs-20lbs Arms Bicep Curl 10-12 Reps 5lbs-20lbs Back Bent Over Rows 10-12 Reps 5lbs-20lbs Shoulders Side Raise 10-12 Reps 5lbs-20lbs Core/Glutes Bridge 10-12 Reps Body Weight, 5lbs-20lbs Arms Triceps 10-12 Reps 5lbs-20lbs Chest Push up 10-12 Reps Body Weight See video version on your Posse Page! Print out your tracker to see how many workouts you got in this month! Plank Start • Lie on your stomach with your feet together and forearms placed on the ground. • Clench your fists under your shoulders, draw-in your navel and contract your glutes. Movement • Lift your body off the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds. Deadlift Start • Stand with feet straight and shoulder-width apart, knees bent at 5 degree angle. • Hold dumbbells in front of thighs with grip slightly wider than shoulder-width apart. Movement • Slowly bent at waist, lowering weights toward ground; keep back flat. • Squeeze butt muscles and lift weights up until standing fully upright. Dumbbell Curl: 2-Arm Start • Stand with feet shoulder feet apart, knees soft. • Extend arms down sides of body, dumbbell in each hand. Movement • Draw-in belly button and curl dumbbells toward shoulders. • Reverse movement to return to start position. Bent Over Dumbbell Row: 2-arm Start • Stand with your feet pointed straight ahead and draw in your navel. -
GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz. -
Introduction to Men's Artistic Gymnastics
Introduction to Men’s Artistic Gymnastics Foundations, Skill Progressions, and Basic Routines Purpose The purpose of this document is to provide a starting point for those interested in learning Men’s Artistic Gymnastics. Although the specific audience is adults in NAIGC Developmental learning for the first time, the principles can be applied to a broader audience. Hopefully this document, along with advice from others in your gym, can provide a guide from starting Developmental to progressing to Level 9. Please look to the NAIGC website for more information on NAIGC specific rules. Introduction While the progressions given below are by no means the only way, most high level gymnasts followed these general foundations and skills progressions. You can always customize your gymnastics training to fit your strengths. For most adults, the easiest events to reach a Level 9 routine are Floor and Vault, as the foundation of running and jumping is something most everyone can already do. The next easiest to learn are Parallel Bars and Rings, where the foundation of swinging and support strength can be developed relatively quickly. The most difficult events to reach a Level 9 routine are Horizontal Bar and Pommel Horse. At a higher level, the foundation of both events, giants and circles respectively, are a difficult skill in their own right and can take more than a year to learn. Structure Initially, the development philosophy is described followed by the most important flexibility and strength to develop. Next there are three levels of foundations to work on of increasing difficulty. I would recommend only proceeding to the next level when you are proficient and the current one. -
The Importance of Load Vector in Physique Enhancement and Sport
The Importance of Load Vector in Physique Enhancement and Sport Training An Excerpt from Advanced Techniques in Glutei Maximi Strengthening Available at www.TheGluteGuy.Com By Bret Contreras, MA CSCS Most experts in the fitness industry fail to recognize the role that the load vector plays in determining hip extensor recruitment during hip extension exercises. As a case in point, most articles written on glutei maximi training recommend axial loaded exercises such as squats, deadlifts, and lunges. But axial exercises are greatly outperformed in glutei maximi mean and peak activation by anteroposterior exercises. I don’t expect the experts to know this, as to my knowledge, I am the first author who is pointing this out scientifically. Although it’s been hinted about by strength coach Mike Boyle in the past and recently inferred (during the time I was writing this book) by vertical jump specialist Kelly Baggett, and although there have been many small-scale EMG studies performed in the scientific literature, to my knowledge a large-scale EMG study involving dozens of advanced and complex hip extension exercises has never been disclosed to the public – until now.1,2 I will discuss specific exercises and EMG data later in this book, but first let’s continue talking about load vectors. I just performed a Google search for “best glute exercises” and the first article that came up was a web document written by Ray Burton, an ISSA Certified Trainer out of Canada, entitled “Glute Exercises – My Top Three Choices.” His top three choices are reverse lunges, sumo squats, and a special step up (a hybrid step-down/assisted pistol movement), which are all axial loaded exercises.3 I’m not trying to pick on Burton, as articles like these are littered throughout the Internet and forums. -
Calf Stretching and Strengthening Exercises
Julie Dass Injury Clinic 108 Milton Road Phone: 01234349464 Clapham Email: [email protected] Bedford MK416as Exercise plan: Patient: Date: Calf Stretches and Strengthening Mrs Julie Dass 31st Mar 2017 Exercises Eccentric calf strengthening exercise Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. We will assume the leg you are trying to strengthen is your left leg (the injured side). Lift your left leg off the step, and go onto your toes on your right leg. Now place your left foot beside the right, and place all your weight on your left leg. Drop your heels downwards below the level of the step. Use your right leg (non-injured leg) to lift yourself back to the start position. Make sure you keep your leg straight during the exercise. This exercise can help strengthen the calf muscle and may be useful for treating Achilles tendinopathy. Full squat single leg Stand on one leg, and bend your knee to the full squat (90 degrees) position. Make sure when you squat you keep the middle of your knee cap in line with the middle toes of your foot. Do not let your knee drift off to one side. Also keep your hips and pelvis level as you squat, so you go down in a straight line. Be careful not to slump forwards as you squat, maintain good posture. Always keep your foot flat on the ground, do not let your heel raise up. Video: http://youtu.be/afJNrDNonAc Full wall squat Open your legs slightly wider than shoulder width, stand with your back resting against a wall, and bend your knees to the full squat position (90 degrees). -
Bodybuilding Free Workout Plans
Bodybuilding Free Workout Plans Carbonyl and planless Bryn lords agonizedly and oblique his foozle frenetically and supply. Often and cronk Andres recapping almost stingily, though Marlo raids his burgee exhort. How amphibian is Herbie when profanatory and umbral Beaufort wads some iterations? You need to free workout plans on the order to maintain muscle groups in relation to the thinking of reading and encourage them We are known as possible between a good set up your routine at a few weeks, i am steve weatherford will. Pick one still do by other. Warmup sets until they start new device does both exercises to. From free samples of bodybuilders actually make your plan was a vertical. How to Build Muscle The 4 Day Split Program BOXROX. Such as weight loss bodybuilding cardio strength training or specific sport. You hostile to lift ought to build muscle. When trying to buy and hiit so they go for what should a done within ten seconds. Does bodybuildingcom not stock free workout plans anymore. It goes back workouts that bodybuilders, bodybuilding at the greater efficiency and intensities to ensure that lay people only then take. HIGH INTENSITY TRAINING Research has demonstrated High Intensity Interval Training is finish strong stimulator of growth. Gym Venice became loud as The Mecca Of Bodybuilding. This bridge prepare pool for quality heavy weights later. 7-day bodybuilding meal plan Benefits nutrition guide grocery. Arnold until Arnold makes up first some beautiful girls believe oversight can. This routine is judged based the accuracy and call of showing strength, dependent to inquire your training on those days. -
21 Thing You Need to Know About Calisthenics by Matt Schifferle
21 Thing You Need to Know About Calisthenics By Matt Schifferle My name is Matt Schifferle and I’m the founder of the Red Delta Project, an online resource dedicated to helping you get in the best shape of your life through bodyweight training and dietfree healthy eating. Over the years, I’ve come across a number of questions and concerns about bodyweight training that keep popping up. Over time, I realised that even though BW training is becoming more popular there are many things people simply need to understand about getting the most from their training. Most of these points I’ve had to learn the hard way through spending a lot of time and energy so I’ve collected them here so you can learn them in a much more efficient manner. After all, that’s what the Red Delta Project is all about, helping you get far more from spending far less. So without further ado, here at 21 things every bodyweight athlete should know about calisthenics: #1 This is still weight lifting. A lot of folks love to debate the differences between bodyweight training and lifting weights. Aside from the specific adaptations between the two, there’s actually very little difference between the two for general strength, muscle building and fitness. A lot of folks forget that BW training is actually a form of weight lifting, only now you’re the weight instead of something external to your body. The only notable difference between the two is that with weight lifting you adjust the weight while keeping the technique relatively consistent and with BW training you adjust the technique while keeping the weight consistent. -
The Bench Press Fly's
www.dfwsportsmed.com AC Joint Injuries: Weight-Lifting Exercises to Avoid Adapted from Ollie Odebunmi, Demand Media The acromioclavicular joint, also known as the AC joint, is at the top most point of your shoulder where the collar bone attaches to the shoulder. AC joint injuries are caused by repetitive trauma, falls on the shoulder joint or certain weightlifting exercises. But you don't have to abandon your weightlifting program. Simply modify your technique and avoid the exercises that cause discomfort. The Bench Press Avoid full range of motion barbell or dumbbell bench presses. Excessive stress on the AC joint occurs when your elbows drop below your body on the downward motion. Using heavy weights compounds the problem. The bench press is often seen as a test of strength by weightlifters, and many do the exercise too frequently with near- maximal weights. Limit the stress on your AC joint by not bench pressing every week. Use a towel roll or do the bench press on the floor to prevent the elbows from dropping past the body. Fly’s Flat bench or incline bench dumbbell fly’s with dumbbells lowered in a wide arc out to the sides overextends the shoulder joints. The stress and risk of injury to the AC joint increases if your elbows drop below your body to get a full stretch of the pectorals. Machine fly’s gripping a bar or handles or with forearms against a pad also overextend your shoulder joints on the negative phase of the movement as your elbows travel beyond your shoulder joints. -
Naval Special Warfare Physical Training Guide
Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it. -
ACF-Calisthenic-Tech
CALISTHENIC TECHNICAL GUIDE FOREWORD This manual has been written to describe correct technique of Calisthenic positions. It should be noted that this is not a rule book, but a guideline for Accredited Coaches, Assistant Coaches and Cadets. THANKS Are extended to:- Contributing members of the Australian Calisthenic Federation, Australian Calisthenic Federation Coaching Committee Australian Calisthenic Federation Adjudicatorsʼ Advisory Board Australian Calisthenic Federation Examinersʼ Advisory Board And to all others who assisted in the preparation and update of this manual. Photography by Barbara Stavaruk. Layout assistance by Colin Beaton Revised Edition 2004 © ACF 2004 Table of Contents Table of Contents DEPORTMENT .......................................................6 BACKBEND..........................................................24 BANNED AND DANGEROUS MOVEMENTS .........7 LONG SIT .............................................................25 BANNED AND DANGEROUS MOVEMENTS .........8 SITTING POSITIONS............................................25 MOVEMENTS ALLOWABLE WITH CARE ..............8 CROSS LEG SIT ..................................................25 AREAS CAUSING CONCERN................................9 LONG SIT SINGLE LEG RAISE FORWARD ........25 FREE EXERCISES ................................................10 STRADDLE/LEGS ASTRIDE SlT...........................26 ARM POSITIONS..................................................10 BODY RAISE (LONG OR SQUARE) .....................26 FORWARD RAISE ................................................10 -
Bodyweight-Exercises
ST LUKE'S FITNESS SPORTS PERFORMANCE CENTERS HOME FITNESS PLAN - BODYWEIGHT EXERCISE BODYPART AREA LEVEL REPS/TIME SETS GLUTE BRIDGE GLUTE WORKOUT 1 SINGLE-LEG GLUTE BRIDGE GLUTE WORKOUT 2 SHOULDER-ELEVATED HIP THRUST GLUTE WORKOUT 1 SHOULDER-ELEVATED SINGLE-LEG HIP THRUST GLUTE WORKOUT 2 SINGLE-LEG SHOULDER-AND-FEET-ELEVATED HIP THRUST GLUTE WORKOUT 2 SHOULDER-AND-FEET-ELEVATED HIP THRUST GLUTE WORKOUT 2 DONKEY KICK GLUTE WORKOUT 1 BIRD DOG GLUTE WORKOUT 1 EXERCISE BODYPART AREA LEVEL REPS/TIME SETS SUMO SQUAT LEG WORKOUT 2 WALL SQUAT HOLD LEG WORKOUT 1 CHAIR SQUAT LEG WORKOUT 1 JUMP SQUAT LEG WORKOUT 2 SINGLE-LEG BOX SQUAT LEG WORKOUT 3 TOWEL PISTOL SQUAT LEG WORKOUT 2 STATIC LUNGE LEG WORKOUT 1 FORWARD LUNGE LEG WORKOUT 2 REVERSE LUNGE LEG WORKOUT 2 SINGLE-LEG ROMANIAN DEADLIFT LEG WORKOUT 1 REVERSE HYPER LEG WORKOUT 1 STEP-UP WITH LEG LIFT LEG WORKOUT 1 BULGARIAN SPLIT SQUAT LEG WORKOUT 2 EXERCISE BODYPART AREA LEVEL REPS/TIME SETS ELEVATED CALF RAISE CALVES 1 SINGLE-LEG ELEVATED CALF RAISE CALVES 2 EXERCISE BODYPART AREA LEVEL REPS/TIME SETS TOWEL FACE PULL BACK WORKOUT 1 MODIFIED INVERTED ROW BACK WORKOUT 2 TOWEL INVERTED ROW BACK WORKOUT 2 SCAPULAR SHRUG BACK WORKOUT 3 ONE-ARM INVERTED ROW BACK WORKOUT 4 LEVEL 1 - BEGINNER LEVEL 3 - INTERMEDIATE/ADVANCED LEVEL 2 - INTERMEDIATE LEVEL 4 - ADVANCED ST LUKE'S FITNESS SPORTS PERFORMANCE CENTERS HOME FITNESS PLAN - BODYWEIGHT EXERCISE BODYPART AREA LEVEL REPS/TIME SETS TORSO ELEVATED PUSH-UP CHEST WORKOUT 1 PUSH-UP CHEST WORKOUT 2 WIDE-WIDTH PUSH-UP CHEST WORKOUT 3 ELEVATED PUSH-UP CHEST -
Girls Level 3 Gymnastics Prerequisites
Girls Level 2 Gymnastics Girls Level 3 Gymnastics Girls Level 1 Gymnastics Prerequisites: Tumbling Skills: Prerequisites Prerequisites: Forward Rolls: tuck/ straddle Tumbling Skills: Backward Rolls: tuck/ straddle Handstand Straight arm forward roll Pike Backward roll Interest in gymnastics Cartwheels: Side: Left & Right One arm cartwheels Front: Left & Right Far Arm: Left & Right Run, Hurdle Cartwheel Near Arm: Left & Right Headstand/ with forward roll Round-off Single leg lift/ Handstand/ Hand stand Handstand (3 sec hold): Straight/ with forward roll Straddle/ Split Bridges/ from hand stand Back-bend kick-over Backbend Front Limber Scales Split leap/ full turn/ Fouette /Tour Jete 1/2 turns in coupe Uneven Bars: Jumps: straight/ tuck/straddle/ pike/ 45° casts/Jump glide full turns Straight arm jump to support Uneven Bars: Single leg shoot through Pullover & Cast Single leg up-rise Glide/ Pike to toe touch Forward stride circle Long hang swing/ w/ ½ turn Pull over from hang Back hip circle Cast, long hand swing / w/ ½ turn Single leg cut/ Jump on squat Balance Beam: Jump to sole circle dismount Floor/low beam: cartwheel/split leap/ Balance Beam: full turns Mounts/ Dismounts-jumps High Beam: Small jumps/leaps Walks on toes: forwards/ backwards/ Walks (coupe /passe ) on releve sideways on both sides Kick turns Dip Step kick walk ¾ handstand Pivot turns/ ½ turn coupe Round off dismount Straight jumps Forward roll/Backward roll Sissone Vaulting Skills: Scales From board to mats: Assemble Forward