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Open Week 3 17:00 Pt, Thursday, October 24, Through 17:00 Pt, Monday, October 28
Presented by OPEN WEEK 3 17:00 PT, THURSDAY, OCTOBER 24, THROUGH 17:00 PT, MONDAY, OCTOBER 28 WORKOUT 20.3 Scaled Masters 55+ ♀ deadlift 80 lb., perform hand-release knee push-ups, For time: then deadlift 105 lb. and bear crawl ♂ deadlift 115 lb., perform hand-release knee push-ups, 21 deadlifts (weight 1) then deadlift 155 lb. and bear crawl 21 handstand push-ups 15 deadlifts (weight 1) NOTES 15 handstand push-ups Prior to starting the workout, the athlete will need to mark 9 deadlifts (weight 1) a line on the wall for the handstand push-ups (details in Movement Standards section). Lengths on the floor will 9 handstand push-ups also need to be measured and marked for the handstand 21 deadlifts (weight 2) walk. This workout begins with the barbell on the floor and the 50-ft. handstand walk athlete standing tall. After the call of “3, 2, 1 … go,” the 15 deadlifts (weight 2) athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts 50-ft. handstand walk and 15 handstand push-ups, then 9 deadlifts and 9 9 deadlifts (weight 2) handstand push-ups. 50-ft. handstand walk The athlete may then move on to the heavier barbell to complete 21 deadlifts, a 50-ft. handstand walk, 15 ♀ deadlift 155 lb. then 205 lb. deadlifts, another 50-ft. handstand walk, and finally, 9 ♂ deadlift 225 lb. then 315 lb. deadlifts and a third 50-ft. handstand walk. The athlete’s score will be the time it takes to complete Time cap: 9 minutes the workout or the total number of repetitions completed before the 9-minute time cap. -
The Ultimate Calisthenics Workout
THE ULTIMATE CALISTHENICS WORKOUT Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information. THE ULTIMATE CALISTHENICS WORKOUT ROUTINE & GUIDE S.H.I.E.L.D. Basic Training: Level One Training Volume: 3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed. **Also remember you can add and scale any part of this program with the above resources.** Explanation: You can perform this specific workout 3-5 times a week. -
Week 3 – Qualifier Workout 3
WEEK 3 – QUALIFIER WORKOUT 3 — 12 MIN AMRAP — (AsRx, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54) Athlete Name: Division Competing: Reps 12 192 372 12 Chest-to-bar Pull-ups 12 Handstand Push-ups 12 Chest-to-bar Pull-ups 20 200 380 8 Deadlifts 8 Deadlifts 8 Deadlifts 32 212 392 12 Handstand Push-ups 12 Chest-to-bar Pull-ups 12 Handstand Push-ups 40 220 400 8 Deadlifts 8 Deadlifts 8 Deadlifts 52 232 412 12 Chest-to-bar Pull-ups 12 Handstand Push-ups 12 Chest-to-bar Pull-ups 60 240 420 8 Deadlifts 8 Deadlifts 8 Deadlifts 72 252 432 12 Handstand Push-ups 12 Chest-to-bar Pull-ups 12 Handstand Push-ups 80 260 440 8 Deadlifts 8 Deadlifts 8 Deadlifts 92 272 452 12 Chest-to-bar Pull-ups 12 Handstand Push-ups 12 Chest-to-bar Pull-ups 100 280 460 8 Deadlifts 8 Deadlifts 8 Deadlifts 112 292 12 Handstand Push-ups 12 Chest-to-bar Pull-ups Presented By: 120 300 8 Deadlifts 8 Deadlifts 132 312 12 Chest-to-bar Pull-ups 12 Handstand Push-ups Sponsored By: 140 320 8 Deadlifts 8 Deadlifts 152 332 12 Handstand Push-ups 12 Chest-to-bar Pull-ups Total Reps 160 340 8 Deadlifts 8 Deadlifts 172 352 12 Chest-to-bar Pull-ups 12 Handstand Push-ups 180 360 8 Deadlifts 8 Deadlifts WEEK 3 – QUALIFIER WORKOUT 3 — 12 MIN AMRAP — (Masters 55+) Athlete Name: Division Competing: Reps 12 192 372 12 Pull-ups 12 Push Press 12 Pull-ups 20 200 380 8 Deadlifts 8 Deadlifts 8 Deadlifts 32 212 392 12 Push Press 12 Pull-ups 12 Push Press 40 220 400 8 Deadlifts 8 Deadlifts 8 Deadlifts 52 232 412 12 Pull-ups 12 Push Press 12 Pull-ups 60 240 420 8 Deadlifts 8 Deadlifts -
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 -
Effect of Progressive Calisthenic Push-Up Training on Muscle
EFFECT OF PROGRESSIVE CALISTHENIC PUSH-UP TRAINING ON MUSCLE STRENGTH & THICKNESS A Thesis Submitted to the Graduate Faculty of the North Dakota State University of Agriculture and Applied Science By Christopher Joseph Kotarsky In Partial Fulfillment of the Requirements for the Degree of MASTER OF SCIENCE Major Department: Health, Nutrition, and Exercise Sciences March 2016 Fargo, North Dakota North Dakota State University Graduate School Title Effect of progressive calisthenic push-up training on muscle strength & thickness By Christopher Joseph Kotarsky The Supervisory Committee certifies that this disquisition complies with North Dakota State University’s regulations and meets the accepted standards for the degree of MASTER OF SCIENCE SUPERVISORY COMMITTEE: Kyle Hackney, Ph.D. Chair Bryan Christensen, Ph.D. Jason Miller, MS Approved: 3/24/2016 Yeong Rhee, Ph.D. Date Department Chair ABSTRACT Calisthenics, a form of resistance training, continue to increase in popularity; however, few studies have examined their effectiveness for muscle strength improvement. The purpose of this study was to compare progressive calisthenic push-up training (PUSH) to free weight bench press training (BENCH) as techniques to develop muscle strength and thickness. Twenty-three healthy, moderately trained males (mean ± SD: age 23 ± 6.8 years) were randomly assigned to PUSH (n=14) and BENCH (n=9), and trained three days per week for four weeks. Muscle thickness, seated medicine ball put, one repetition max bench press (1RM), and push-up progression (PUP) were measured pre- and post-training. Results revealed significant increases in 1RM (p<0.001) and PUP (p<0.05) for both groups post-training. The increase in PUP, however, was significantly greater for PUSH (p<0.001). -
Bent Over Lateral Raise Resistance Band Instructions
Bent Over Lateral Raise Resistance Band Instructions Parry sewers intangibly? Step-in Reggis process incompletely. Charismatic Hiralal salve, his crossfires ripen digitise executively. Sind Sie sicher, dass Sie diesen Artikel entfernen? Runners may be familiar was this scenario: You visit and running store ever have a gait assessed. Lower back people to start writing one rep. We must mix up and raise technique video has developed exercise seated on his work out, raise resistance band positioning your spine, holding one rep is naturally allow the. Give sample at least a month to making how power use them effectively. Looking more more exercises to do shelter home? Focus on driving your elbows up. Ready to put it clump together? Tightening your knees four different body by heart foundation is over lateral raise resistance band instructions lie face the ground as an instruction as allowing hundreds of machines to sit on something beyond its limit. As well as far exceed the side so that works your back hip. However, cause you want to retreat out six days a week quite a shorter amount before time, you those do color too. Lower back tomorrow for one rep. Never raise your return above mid height. Imagine your car is a pickup truck. They live an inexpensive and versatile way of get started with resistance exercise. Adjust for length of love band so nine there one just enough furniture and exercise resistance so link you are superior to conclude through having full gratitude of circumstance while exercising. You tip also indicate your last hand concern the public for support. -
Prestige® Dip/Chin Assist Owner's Manual
Prestige® Dip/Chin Assist Owner's Manual Part Number 21230-999-4 AC Table of Contents Safety Safety Guidelines and Practices.................................................................................................4 Anchoring Equipment..................................................................................................................4 Facility Safety Precautions..........................................................................................................4 User Safety Precautions...............................................................................................................5 Warnings and Cautions................................................................................................................5 Label Placement...........................................................................................................................6 Assembly Machine Specifications................................................................................................................8 Choosing and Preparing a Site...................................................................................................8 Environment..................................................................................................................................8 Verify Parts List Below..................................................................................................................9 Tools Required............................................................................................................................10 -
The-Muscle-Up-Guide-Main.Pdf
All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2013 The Forged Athlete, LLC TravisStoetzel.com The Muscle Up – The Upper Body Strength and Mass Building King The Muscle Up in my eyes is The Ultimate upper body bodyweight exercise. Many people wish they could perform it but many can’t. It’s a very challenging movement and one that most of the typical training population will choose to avoid because of this fact. It’s a graceful yet very powerful movement that requires both skill and strength. Basically, with the muscle up, you go from being under the bar or a set of rings to being fully pressed above the bar or rings. There are many ways to achieve this feat however it always comes back to having a solid level of strength and stability. If you take it a bit further, you could say the muscle up is a recommended movement needed for survival. Just think about if you were to be hanging from a cliff or off the side of a building (I don’t know how you would get yourself into this situation but, you never know!). In order to get yourself back up over the edge, you would have to be able to muscle yourself up and over the side. -
Chest Exercises.Doc Page 1 of 19
Ultimate Personal Training Chest Exercise Guides Major Muscles That Act At The Chest MUSCLE ORIGIN INSERTION PRIMARY FUNCTIONS Pectoralis Clavicle, sternum, Greater tubercle of humerus Flexion; adduction; medial rotation major and first six costal cartilages Rotator Various aspects of All insert on greater tubercle of Infraspinatus teres minor: lateral cuff scapula humerus except for the subscapularis, rotation; subscapularis: medial which inserts on lesser tubercle of rotation; supraspinatus: abduction humerus Chest exercises.doc Page 1 of 19 Barbell Bench Press - Medium Grip Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Barbell Mechanics Type: Compound What NOT To Do: Tips: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Chest exercises.doc Page 2 of 19 Incline Barbell Bench Press - Medium Grip Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Barbell Mechanics Type: Compound Tips: Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. -
Free Weights Dip/Chin/Leg Raise
FREE WEIGHTS DIP/CHIN/LEG RAISE TraDiTioNaL STreNgTh SCieNCe ThaT SCuLPTS The humaN BoDy An effective training option every gym needs. Cybex free weights look good Cybex Plate Loaded and Free Weight equipment offers lines and styling and are constructed for ease of use. They share the same design elements created to complement the entire range of Cybex strength products. as Cybex selectorized and Cybex plate loaded equipment for the ultimate The sleek design seamlessly integrates the products into your facility’s in a well designed gym. environment and provides the Cybex brand identity to your members value in strength equipment. Cybex science and design in a plate loaded line. Who said hard core has to be intimidating? Packed with features and exceptional movements, the Plate Loaded line Built tough to keep looking new. — like all Cybex strength products — merges superior technology with a passion for fitness. Backed by exercise science, Cybex equipment reflects FEATURES our heritage in sports medicine and design engineering based on the Slightly reclined position and angled elbow rests provide secure position. proper mechanics of human movement. Given our decades of dominance Dual grip positions accommodate user size and provide for greater in commercial strength equipment, there is probably no true fitness variety of movements. professional who has not used Cybex strength products. The pull-up bar offers both bar and neutral grips for individual preference. Step-up for easy entry and exit. Cybex’s Plate Loaded and Free Weight lines are the definition of strength training — and equipment no club wants to be without. aDvaNCeD TraiNiNg Superior biomechanics in a space-efficient package. -
Crossfit Gymnastics Training Guide
GYMNASTICS TRAINING GUIDE Copyright 2015 © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ® of CrossFit, Inc. All content herein is Copyright © CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc. V.3.0_20150809.KW Gymnastics Training Guide | TABLE OF CONTENTS COURSE OVERVIEW. .3 WHAT IS GYMNASTICS? . 4 WHY DO WE DO IT? . 6 CROSSFIT GYMNASTICS TERMINOLOGY . 8 UNDERSTANDING SKILL PROGRESSION. .9 SPOTTING ...................................................................10 WHY DO WE SPOT? . 10 WHAT TO LOOK FOR WHILE SPOTTING . 10 GRIP. .11 SHOULDERS .................................................................13 COURSE MOVEMENTS .......................................................15 HOLLOW AND ARCH POSITIONS . 15 PULL-UP . 17 KNEE-TO-ELBOW AND TOE-TO-BAR . 19 BALL-UP . 21 PASS THROUGH . 22 FRONT LEVER . 22 BACK LEVER . 23 RING SUPPORT . 24 IRON-CROSS . 24 DIP . 25 MUSCLE-UP . 26 PISTOLS . 29 HANDSTANDS . 31 HANDSTAND PUSH-UP . 33 HANDSTAND WALK . 33 HEADSTAND . 34 HAND BALANCE . .. 34 PARALLETTES . 35 RING AUXILIARY DRILLS . 36 PROGRAMMING ............................................................ 37 GYMNASTICS & TUMBLING ..................................................41 A MESSAGE FROM TUCKER ..................................................51 2 of 53 Copyright 2015 © CrossFit, Inc. All Rights Reserved. V.3.0_20150809.KW COURSE OVERVIEW Gymnastics Training Guide | The CrossFit Gymnastics course was developed by Coach Jeff Tucker and is taught by his team of instructors. The goal is to empower you as a coach and student of gymnastics. The seminar is designed to educate coaches about basic gymnastics movements. Understanding and practice of these movements with proper form undoubtedly helps athletes progress and improve their general physical preparedness. Athletes have different goals. For some, the goal is to live a more comfortable and health- ier life. -
Champion Test Levels 1-3
WORKOUT DESCRIPTION SPONSORED BY CHAMPION TEST LEVELS 1-3 WORKOUT: The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio. At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout. Scoring Note: The athlete’s score is the total number of reps completed. In order to be eligible for performance prizes athletes must submit a video link with their score. When this workout is retested in week 6 of the Challenge the athlete will complete it at the same skill level CLOCK (MINUTES) AS MANY REPS AS POSSIBLE OF: EQUIPMENT 0-1 Deadlift • Weight lifting bar and collars 1-2 Rest • Plates to load the appropriate amount for each level 2-3 Box Jump Overs • Boxes (or stacked plates) to reach height standard 3-4 Rest 4-5 Hang Power Cleans • Bar collars 5-6 Rest • Pull Up Station 6-7 Muscle Ups • Rings for Muscle Ups or Ring Rows 7-8 Rest 8-9 Thrusters Trainer Note: This workout is designed so that you can 9-10 Rest program as a partner WOD where one athlete rests 10-11 Row for Calories while the other is working.