Bent Over Row Modifications
Total Page:16
File Type:pdf, Size:1020Kb

Load more
Recommended publications
-
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. -
Weight Training for the Shoulder
40 Allied Drive Dedham, MA 02026 781-251-3535 (office) www.bostonsportsmedicine.com Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead. -
Resistance Band Exercises How to Exercise with a Band
Band Exercises for Older Adults: Using Resistance to Build Strength and Prevent Falls Sponsored by: Contents Build Strength With Bands ............................................................................................ 4 How to Exercise with a Band ........................................................................................ 5 Before You Exercise ........................................................................................................ 6 As You Exercise ............................................................................................................... 7 1. Seated Hip Abduction ................................................................................................ 8 2. Marching Hip Flexion (seated) ................................................................................. 10 3. Toe and Heel Raises (seated) .................................................................................... 12 4. Seated Knee Extension .............................................................................................. 14 5. Shovel Exercise (seated) ............................................................................................ 16 6. Shoulder Flexion (seated) ......................................................................................... 18 7. Bicep Curls .................................................................................................................... 20 8. Seated Row ................................................................................................................. -
Home Workout
HOME WORKOUT 13 MIN AMRAP 6 MIN DBL AMRAP STATIONS (3x) 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, Each Station 60 sec mountain climbers, stairs) mountain climbers, stairs) 30 Sec Rest in between each 14 Detergent Side Bends 10 Air Squats station 14 Each Arm Single Arm Row 10 Air Deadlifts Station 1: Can Thrusters 14 Each Arm Single Arm Press 10 Good Mornings Station 2: Pushups 14 Sec Front Hold (both arms) Rest 2 Min and Repeat! Station 3: Low Plank Station 4: Jumping Jacks SIDE BENDS DEADLIFTS THRUSTERS SINGLE ARM ROW GOOD MORNINGS LOW PLANK HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP 5 MIN AMRAP 90 sec cardio (run, jumping jacks, squat jumps, burpees, 30 Seconds Quick Jumps 12 High Plank Shoulder Taps mountain climbers, stairs) 5 Pushups to Down Dog 10 Cossack Squats 12 Side to Side Lateral Jumps 5 Each Leg Reverse Lunges 10 Glute Bridges 3 Burpees or Half Burpees 5 Squat Jumps 10 Chair Dips 10 Detergent Swings 10 T Raises PUSHUP DOWN DOG COSSACK SQUAT HIGH PLANK TAPS DETERGENT SWINGS T RAISES BURPEES HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10) 60 sec cardio (run, jumping jacks, squat jumps, burpees, 25 Jumping Jacks Flutters mountain climbers, stairs) 8 Slow Air Squat (4 sec lower) 20 Broom Row Ab Bicycles 8 each step ups w/knee drive 15 Broom Shoulder Press Crunches 8 Slow Deadlift (4 sec lower) 10 Broom Bicep Curl Heel Taps 8 each Single Leg RDL 5 Pushups ***20 Sec on/10 Sec off Do 8 rounds (twice through ea) DEADLIFT BROOM ROW FLUTTERS SINGLE LEG RDL -
Uplift-Desk-Job.Pdf
Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition. -
Tudes and Behaviors of All-Women's and Coed Gym Exercisers
Journal of Research Building strength: Strength training atti- on Women and Gender Volume 7, Pages 15-29 © Mercurio, Rima, & Obleada tudes and behaviors of all-women's and 2016 Reprints and Permission: email [email protected] Texas Digital Library: coed gym exercisers http://www.tdl.org Andrea Elizabeth Mercurio, Brandi N. Rima, and Katrina Obleada Abstract Research suggests varied reasons why women may avoid engaging in a regular strength training routine at the gym in favor of performing cardiovascular exercise (e.g., Harne & Bixby, 2005). However, there has been little research focused on the potential role of the gym environment itself, specifically in terms of the presence of men. The current study compared women members of all-women’s and coed fitness facilities on their attitudes toward different exercise activities as well as their exercise choices within the gym. A community sample of women from the Northeast US, who attended either an all-women’s or coed gym (N = 635), filled out a series of online questionnaires. We hypothesized that all-women gym members would report more positive attitudes towards strength training and would report attitudes to- wards strength training and cardio that were more similar in favorability compared with coed gym members. In addition, we expected all-women exercisers to engage in strength training activities (e.g., weight machine or free weights) more frequently than coed exercisers, especial- ly if they also reported higher body dissatisfaction. Results were mixed and hypotheses received only partial support. Although all-women members rated strength training more positively and more similarly in magnitude to cardio compared with coed members, little differences were found between groups on strength training behaviors. -
MUSCLED BOSS Muscle Infusion, 1-2 Servings Cream of Rice Adding 75Lbs of Solid Muscle Is No Mean Feat
Real-life inspiration Transform INSPIRATION MOTIVATION ASPIRATION PERSPIRATION GEEK GEEK TO TO FREAK HOW RYAN DID IT FREAK RYAN ROGERSON DIET PLAN Diet plan that guided my transformation: GAINED My diet is very simple, but it works great. I always eat four to five solid meals per day, and also have one or two protein shakes (de- FROM MUSCLE pending on my goal at the time). This is a basic outline for cutting body fat. When I’m looking to bulk up I add more carbohydrates into the later meals. MEAL ONE 16oz liquid egg whites (equal to about 10 egg MOTOCROSS TO 210lb whites), 99g blueberries, 80g oatmeal MEAL TWO 6-8oz chicken, 85g broccoli, 8oz sweet potato MEAL THREE (Post workout meal) 2 Scoops Nutrex Research MUSCLED BOSS Muscle Infusion, 1-2 servings cream of rice Adding 75lbs of solid muscle is no mean feat. Dedicated MEAL FOUR 6-8oz chicken, 85g broccoli, 1 serving walnuts MEAL FIVE 6-8oz lean ground beef Ryan made it happen to go from skinny to shredded INSPIRED before he inspired others to do it too! vBY MUSIC Tunes that kept me going TRAINING REGIME HY I DECIDED TO HOW I ACCOMPLISHED MY GOALS I’m always changing up my training, but this is my TRANSFORM I’m the type of person that if I commit favorite workout routine. I like using a push/pull/legs to something it’s 100% or don’t do LOST I used to be a 135lb format going two days on and one day off. I stick to the professional it at all. -
Strength Training for Scullers Will Ruth Craftsbury Weekly Webinars BS, MA, NSCA-CSCS August 12, 2020 [email protected]
Strength Training for Scullers Will Ruth Craftsbury Weekly Webinars BS, MA, NSCA-CSCS August 12, 2020 [email protected] Programming Key Points: ● How exactly you construct your session depends on your individual needs. Consider your goals, your athletic background, performance demands of racing, time of season or phase of training, etc. ● GENERAL session outline: ○ Warmup: 10-12 minutes of general full-body movements ○ “Main Work” strengthens the stroke muscles and movements, training for strength and power that we expect to carryover to rowing performance. ■ 1-2 exercises per session ■ Each exercise: 3-8 sets of 3-10 reps (inversely proportional) ○ “Assistance Work” builds muscles and movements that rowing neglects. ■ 2-4 exercises per session ■ Each exercise: 2-4 sets of 8-15 reps ○ “Core,” Moving/Carrying, Mobility ■ 5-10 minutes to complete session Exercise Bank of Strength Training Movements with Sculling Interest Playlist: https://www.youtube.com/playlist?list=PLeHemdr7XRKnSpu7RFk2fG6Fiq5DxOECG Pulling Movements: https://youtu.be/eIBZyj-y7t0 ● Understand how the shoulders create motion between the shoulder blade (scapulae) and arm bone (humerus)! ● YWT Raise ● Band/Cable Pullapart ● Band/Cable Face-Pull ● ½-Kneeling (X-Band/Cable) Row ● Seated Alternating Row ● One-Arm Row ● Band/Cable Pulldown ● BONUS VIDEO: One-Arm “Pressure Into the Pin” Row Pushing Movements: https://youtu.be/EeUUEXd8O6I ● Attention to shoulder movement fundamentals! A push is just a pull in reverse. ● Pushup, Elevated Pushup, Ladder -
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. -
The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function
University of Texas Rio Grande Valley ScholarWorks @ UTRGV Health & Human Performance Faculty Publications and Presentations College of Health Professions 5-1-2020 The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function Erica M. Marshall Jason C. Parks Yu Lun Tai The University of Texas Rio Grande Valley J. Derek Kingsley Follow this and additional works at: https://scholarworks.utrgv.edu/hhp_fac Part of the Exercise Science Commons Recommended Citation Marshall, E. M., Parks, J. C., Tai, Y. L., & Kingsley, J. D. (2020). The Effects of Machine-Weight and Free- Weight Resistance Exercise on Hemodynamics and Vascular Function. International journal of exercise science, 13(2), 526–538. This Article is brought to you for free and open access by the College of Health Professions at ScholarWorks @ UTRGV. It has been accepted for inclusion in Health & Human Performance Faculty Publications and Presentations by an authorized administrator of ScholarWorks @ UTRGV. For more information, please contact [email protected], [email protected]. Original Research The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function ERICA M. MARSHALL†1, JASON C. PARKS†1, YU LUN TAI‡1,2, and J. DEREK KINGSLEY‡1 1Cardiovascular Dynamics Laboratory, School of Health Sciences, Kent State University, Kent, OH, USA; 2Department of Health & Human Performance, University of Texas-Rio Grande Valley, Brownsville, TX, USA †Denotes graduate student author, ‡Denotes professional author ABSTRACT International Journal of Exercise Science 13(2): 526-538, 2020. The purpose of this study was to examine hemodynamic and vascular responses between machine-weight and free-weight exercise. -
RPCA Fall Program Guide Final
FALL 2019 PROGRAM GUIDE AlexandriaDEPARTMENT OF RECREATION, PARKS & CULTURAL ACTIVITIES SPORTS CLASSES & LEAGUES pg. 21 Aquatics pg. 2 Winter Camps pg. 14 Special Events pg. 28 Registration Begins Wednesday, August 14 CallingCalling all all Photographers!Photographers! 2018 RPCA PHOTO CONTEST BEST OVERALL 2018 RPCA PHOTO CONTEST PARKS CATEGORY WINNER 2018 RPCA PHOTO CONTEST CULTURAL ACTIVITIES CATEGORY WINNER Share your best original photos taken at any City of Alexandria Department of Recreation, Parks and Cultural Activities park, center, program or event that represent the Department’s mission to “enrich the City of Alexandria by creating meaningful experiences through public space, cultural activities, and programming.” All photos have the possibility of being used in publications and promotions, and great prizes are up for grabs for the winning photos! 2019 RPCA PHOTO CONTEST Submission Dates: Sept. 13–Oct. 15 Public Voting: Nov. 1–15 Winners Announced: Dec. 2 Visit alexandriava.gov/Recreation to submit a photo, vote, see winners, or for additional information. table of contents l Aquatics.....................................2 l NEW THIS SEASON NEW! Exercise & Fitness .............................5 l Sports Classes & Leagues ......................10 Teen Social Club pg. 16 Family Art Blast pg. 19 l Winter Camps................................14 l Enrichment..................................15 l Creative & Performing Arts ......................17 l Nature & Environmental Education................21 l Out of School Time ............................22 -
Deadlift Pushups
Copyright Dr. Natasha Turner ND 2017 The Hormone Boost www.drnatashaturner.com HOW TO DO THE EXERCISES You’ll see that some of the exercises have two moves listed. The first move is the basic variation, while the second move is more advanced. Which one you choose to do will depend on your current level of fitness. Don’t be afraid to start slowly—building strength takes time! Deadlift 1. Stand behind the bar with the middle of your foot under the bar. Keep your shins relatively close to the bar. Keep your feet shoulder-width apart. Engage your lats and squeeze your core tight. 2. Push your hips back while keeping your back flat, and grip the bar just outside of your shin. 3. Make sure your hips are just below your shoulders with your knees slightly bent in a squat before you begin the lift. 4. Take a big breath, hold it and stand up while pulling the bar into your hip cavity. Keep your core and glutes engaged throughout and at top of the movement. 5. Lower the bar back to the starting position. Pushups 1. Get into a high plank position. Place your hands firmly on the ground, directly under your shoulders. Pull your shoulder blades down and keep your core tight. Copyright Dr. Natasha Turner ND 2017 The Hormone Boost www.drnatashaturner.com 2. Begin to lower your chest and hips at the same time with your elbows tight to your body, keeping your back flat and your head in a neutral position. Get as much depth as you can while maintaining good form.