Dumbbell Upper Body Workout List 1
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Shoulder Attack
Grab & Go Workouts Presented by the Fitness Centers Created by: Natalie Horton Name of Workout: Shoulder Attack Primary Target Area: Shoulders Approximate Time: ~ 45 minutes to an hour Skill Level: Intermediate Warm-up: 5 – 10 minutes on any cardio machine, with 2 sets of 10 reps of banded front pulls and banded pull apart Exercise Routine Exercise Sets Reps Rest Notes Super set: No rest between exercises, rest after • External rotations 3 12 1 min completing both. • Half Arnolds 3 12 See diagram. Seated Overhead Press 4 10-12 45 sec – DB start at shoulder height, palms 1 min facing forward. Underhand Grip Front 3 12 45 sec – See diagram. Raises 1 min Lateral/Front Raises 3 40 45 sec – Hold one arm lateral in a static 1 min position while doing 10 front raises, repeat for other arm. Hold one arm front in a static position while doing 10 lateral raises, repeat for other arm. Single Arm Upright Row 3 12 (each 45 sec – See diagram. arm) 1 min Plate Front Raises 3 12 45 sec – Have feet slightly apart. 1 min Bus Drivers 3 10 (each 45 sec – See diagram. Rotate slowly. way) 1 min Cool Down: 5 minutes of walking (on incline), followed by upper arm stretching. Additional Notes: Feel free to change the reps/rest to what works best for you if it is too easy or to hard. Also have fun with it! Questions or Comments? Please e-mail [email protected] Sample Diagrams Banded Face Pulls Banded Pull Apart Underhand Grip Front Raise Bus Drivers External Rotations Half Arnolds Single Arm Upright Row . -
EWC Football Summer Workout Program.Pdf
EDWARD WATERS COLLEGE TIGERS STRENGTH AND CONDITIONING 2018 DEVELOPED BY: MARCUS RICHARDSON, HEAD STRENGTH & CONDITIONING COACH EDWARD WATERS COLLEGE [email protected] Phone: 305-810-7945 Total Body Conditioning! This is the best way to describe our program to you. As you read this Manual you will be able to understand all the factors that go into your physical and mental preparation to become a successful member of the Tiger Football Team. Our program is not just about lifting Weights you must be able to blend all aspects of our program for you to reach your greatest potential as a Tiger Football Player. Nutrition Flexibility Skill Development Aerobic Anaerobic Conditioning Strength Power Total Body Conditioning Explosive Power Plyometrics Rest & Recovery Remember, Champions are made when no one is watching. BOTTOM LINE. Anthropometric Measurements 1. Height, Weight 2. Body Fat % 1.1. Three Sites – Chest, Abdominal and Thigh 1.1. Jackson Pollock - Formula Flexibility – Sit-in Reach Test – 2 attempts Explosive Power 1. Long Jump – 2 attempts 2. Vertical – 2 attempts STRENGTH Cleans – 1 Rep Max (1RM) Bench – 1 Rep (1RM) Squat – 1 Rep (1 RM) Agility – Full Court Suicide (300 Yard Shuttle) – 2 Must be completed in time specified by your position group 3. Speed – 40 Yard Dash – 2 trials Gassers-Sideline to Sideline of a standard football field Skill Positions 38, 40, 42, 44, 44, 43 OL/DL 42, 44, 46, 47, 47, 46 APPROACH LIKE A PRO These workouts are broken down to be “2 a Day” formats. Your lift and conditioning should be done early in the am before noon but while sun is out. -
Manual Resistance Exercises
MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high. -
Press by Bill Starr
Starting Strength The Olympic-Style Press by Bill Starr My purpose in writing this article is twofold: to explain how to do the type of press known as the Olympic-style press and to defend all forms of pressing. The exercise has been maligned in the past and is once again under fire. In both instances, the criticism is ungrounded. The overhead press has always been a primary exercise for those who were involved in any form of weight training. Bodybuilders did lots of overhead presses to build more muscular shoulders and arms. Strength athletes included heavy presses in their routines in order to gain more power in their upper bodies, and Olympic weightlifters spent a third of their training time working on the press since it was part of the sport’s agenda. Even those who just trained for overall fitness did presses. It was the standard of upper body strength and, to most, also the gauge of how strong a person was. When someone wanted to know how strong you were, he asked, “How much can you press?” There were many different ways people pressed. Some did them in a very strict manner, with upper bodies erect and the bar traveling in a straight line from shoulders to lockout. Others would drive the bar upward and immediately lay back to finish the lift. Yet others would wait until the bar hit the mid-point of the movement before laying back just a bit. The New Orleans lifters Louis Riecke, Dr. John Gourgott, and Walter Imahara, used a unique style of pressing that no one else could emulate. -
CLUB COACH Coaching Resources
ATHLETICS AUSTRALIA LEVEL 2 – CLUB COACH Coaching Resources INDEX CATALOGUE OF VIDEO RESOURCES ON CANOPI 3-4 PLYOMETRICS 5-6 STRENGTH BASED SAMPLE SESSIONS 7-10 STRENGTH & CONDITIONING 11-29 MINI BAND EXERCISES 30-36 ASCA, TRAINING GUIDELINES, STRENGTH PROGRAMMING SUGGESTIONS, PLANNING 37-42 SPRINTS, BLOCK STARTS, RELAYS, SPRINT HURDLES 43-53 MIDDLE DISTANCE 54-58 COMMON ELEMENTS OF JUMPS 59-61 LONG JUMP, TRIPLE JUMP, HIGH JUMP 62-71 COMMON ELEMENTS OF THROWS 72 SHOT PUT, DISCUS, JAVELIN 73-78 1 | P a g e WARM UP and CONDITIONING – ONLINE VIDEOS Dynamic Stretch: • Walking quad, glute and hamstring stretch, soleus and heel walk Drills: • Skip and roll arms (forward/backward), lateral shuffle, A Skip, high knee butt kicks, Warm up Drills high knee crossovers • Strength Activations: crab walks, glute bridges, clams • Agility Shuttle: lateral shuttle, cross over, back pedal, forward run Level 1 Level 2 • 360-degree crawl • Hindu • Toe sit/Heel sit and lift • Static Inch Worm • Knee ankle glide • Dynamic Pigeon Mobility • Wide stance rock • Fire Hydrant Circles Dynamic Stretch • Leg Swings Animal Strength Mobility • Leg Crossovers • Bear walk • Page Turns • Crab crawl • Scorpion • Alligator • Frog Walk • Spider • 2 Step Hamstring Stretch • Spider • Internal/External Knee Rotations • Donkey • Chameleon • Inchworm Level 1 Level 2 Basic warm up Basic warm up • Pogo • Pogo • Hop right • Side Hop Plyometrics • Hop left • Skater hop • Hop right lateral • Scissor Jump • Hop left lateral • Double leg hop progression • 2 hop alternate sequence • Single leg hop progression • Bench step-ups Jumping and Landing: Hoop jump/hop • Running Bench step-ups • Double leg – forwards; backwards • Box Jump and lateral • Fast skipping • Single to Double • Straight Leg bounding • Double to single • High skipping • Single to single • Jump/Hop Complex – create a challenging course. -
After Hour Emergencies
EXERCISES FOR TENNIS ELBOW If your doctor says it’s okay, do the following wrist stretch, finger stretch, and grip exercises daily and the other exercises three times a week, every other day (for example, Mondays, Wednesdays, and Fridays). Also, repeat the downward wrist stretch at the end of your exercise program. You can do the stretching exercises before you play sports. Don’t do the strengthening exercises before you play sports because your muscles could get tired and you could get injured more easily. It is important that you use smooth and controlled motions. Don’t jerk your wrist while doing the exercises. Put ice on your elbow until it is numb after you exercise. FINGER STRETCH WITH RUBBER BAND Place a rubber band around your thumb and fingers and slightly cup your hand. Gently spread your thumb and fingers apart then back together. Repeat the exercise 10 times, two – three times a day. GRIP Hold a soft object (for example, putty or a small rubber ball) in your hand and squeeze the object continuously for 10 to 15 minutes, two or three times a day. DOWNWARD WRIST STRETCH Straighten the arm out fully and push the palm of the hand down so you feel a stretch across the top of the forearm. Hold for 15 to 30 seconds then relax, Repeat the exercise 2 – 3 times, two-three times a day. WRIST CURL (PALM UP/PALM DOWN) Place your forearm on a table or firm surface so that your elbow and forearm feels supported and relaxed, and then let your affected hand hang from the table. -
0.Cover Page
International Journal of Internet, Broadcasting and Communication Vol.12 No.1 81-89 (2020) http://dx.doi.org/10.7236/IJIBC.2020.12.1.81 IJIBC 20-1-11 Effect of Functional Pressure Garments on EMG Response of the Agonist during the Resistance Exercise of the Wrist and Elbow Joint Ki Hong Kim*, Byung Kwan Kim**, Hwan Jong Jeong*** *Professor, Department of Recreation and Leisure Sports, Dankook University, Korea **, *** Researcher, Department of Sports Science Institute, Dankook University, Korea *[email protected], **[email protected], ***[email protected] Abstract The purpose of this study is to investigation the effects of functional compression clothing on muscle function by comparing the iEMG response of muscle during exercise according to the wearing of taping applied functional clothing. Six men in their twenties in Chungcheongnam-do were selected for the study. Resistance exercise was performed by cross-distributing the conditions of wearing and not wearing functional clothing. Resistance exercises for iEMG measurements are biceps curl, wrist curl, reverse wrist curl, kickback and push-up. iEMG measurement muscles were the biceps brachii, triceps brachii, extensor carpi ulnaris, flexor carpi radialis. During biceps curl exercise, the iEMG of triceps brachii, biceps brachii wearing condition was lower than the non-wearing condition. During kickback exercise, the iEMG of triceps brachii, extensor carpi ulnaris wearing condition was lower than the non-wearing condition. During reverse wrist curl exercise, the iEMG of extensor carpi ulnaris wearing condition was lower than the non-wearing condition. During wrist curl exercise, the iEMG of flexsor biceps brachii, carpi radialis wearing condition was lower than the non-wearing condition. -
Vertical Pushing Overview and Key Points
Vertical Pushing Overview and Key Points Key Notes for Shoulder Pain 1. Overhead press is generally one of the toughest things to perform when painful. It often needs to be taken out of the program temporarily for painful shoulders 2. If you can’t find a pain free press variation, rowing variations are generally well tolerated and serve as a good modification. 3. Pressing in a more horizontal plane (bench press) may be better tolerated than overhead press. 4. Reducing the load, slowing down the speed of the lift and increasing the reps can some- times allow us to still get a training effect and eliminate pain. Accessory Shoulder Health Work These exercises can be added to someone’s training program when they are having pain when press- Vertical Pushing - Key Points Pushing - Key Vertical ing overhead. 1. Foam roll lats and teres major x 10 passes 2. Thoracic spine foam rolling x 10 reps 3. Ring rows 3 x 8-12 reps 4. Side lying external rotation 3 x 8-12 reps 5. Scaption / front raise 3 x 8-12 reps **Perform 2-3 x per week in addition to regular programming Key Notes for Low Back Pain 1. Attempt to eliminate pain by modifying technique, in some athletes this won’t work so utilize the modification list below 2. Some athletes won’t be able to be coached into good positions simply due to tightness. If an athlete can’t correct movement with cues and the load is manageable you can begin thinking they may have mobility restrictions 3. -
Medicine Ball 2
CROSS CiRCUIT Workout CLASS NAME: Medicine Ball Fusion 2 CLASS GOAL: Total body workout incorporating medicine ball Minutes Activity 1-5 WARM-UP 5-6 Lunge with twist 6-7 CARDIO LEVEL 7 7-8 Glute bridge/chest fly 1 arm at a time 8-9 CARDIO LEVEL7 9-10 Reaching Romanian deadlift R leg 10-11 CARDIO LEVEL 8 11-12 Reaching Romanian deadlift L leg 12-13 CARDIO LEVEL - 8 13-14 Pushup 1 hand on ball, roll ball to other hand pushup 14-15 CARDIO LEVEL 8 sprint 30/walk 30 15-16 V sit Russian twist 16-17 CARDIO LEVEL 9 17-18 Lunge with twist 18-19 CARDIO LEVEL 9 19-20 Glute bridge/chest fly 1 arm at a time 20-21 CARDIO LEVEL 9 – squat every 15 seconds 21-22 Reaching Romanian dead lift R leg 22-23 CARDIO LEVEL 10 23-24 Reaching Romanian dead lift L leg 24-25 CARDIO LEVEL 10 25-26 Pushup 1 hand on ball, roll ball to other hand pushup 26-27 CARDIO LEVEL 11 27-28 V sit Russian twist 28-30 COOL DOWN CROSS CiRCUIT SAFETY AND PROGRAMMING Four easy things to remember before each workout 1. Stop arms and 2. Adjust weights 3. Fit PowerBlock pin 4. Exit first, only use pedals before appropriately for fully and securely in PowerBlocks on getting off the mixed cardio & PowerBlock before the ground, not machine strength lifting on the machine Each Octane machine has To start the program, have users To perform a CROSS CiRCUIT built-in CROSS CiRCUIT press the PROGRAM button, then program alone, use the CROSS software that allows you to press the DOWN ARROW. -
Owner's Manual
® by ® by GDKR50 by ® by Table of Contents Important Safety Instructions. p. 2 Before You Begin. p. 3 ® Preparations. p. 4 Assembly Instructions. p. 5-9 Exercise Tips. p. 10-29 Mainframe Parts List. p. 30 Hardware List. p. 30 Exploded View Diagram. p. 31 Assembly Instructions OWNER’S & MANUAL v. 042310 Important Safety Instructions Before beginning any fitness program, you should obtain a complete physical examination from your physician. Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise. Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement. Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor. When using exercise equipment, you The GDKR50 is designed for your enjoyment. By fol- should always take basic precautions, lowing these precautions and using common sense, including the following: you will have many safe and pleasurable hours of healthful exercise with your Body-Solid GDKR50. m Read all instructions before using the GDKR50. These instructions are written to ensure your safety and to protect the unit. After assembly, you should check all functions to ensure correct operation. If you experience problems, m Do not allow children on or near the equipment. first recheck the assembly instructions to locate any possible errors made during assembly. If you are un- m Use the equipment only for its intended purpose able to correct the problem, call the dealer from whom as described in this guide. Do not use accessory you purchased the machine or call 1-800-556-3113 for attachments that are not recommended by the the dealer nearest you. -
15 Minute Trail Rider Tune up Workout Programs Manual
15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU 15 Minute Trail Rider Tune Up Workout Programs Manual Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 1 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2015 – MTB Strength Training Systems. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 2 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU Disclaimer You must get your physician's approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. -
Fact Sheet WA Police Force Recruiting
Fact Sheet WA Police Force Recruiting WA POLICE FORCE APPLICANT - PHYSICAL TRAINING PROGRAM It is expected that you can meet the Physical Performance Evaluation (PPE) requirements prior to submitting your application. The information contained in this document is to be used as a guide only. You are advised to consult with your doctor and to seek appropriate professional advice prior to commencing any type of exercise or physical activity, including any of the exercises suggested in the following diagrams or words. By acting upon any of the information below, you acknowledge and agree that: • You assume the risks associated with any and all activities and exercises in which you participate; • You are solely responsible for any and all injuries, changes, affect or otherwise that may occur to you, including death; and • No warranties or representations have been made to you regarding the results you will achieve from the accompanying information and that results are individual and may vary. Neither the State of Western Australia ("State"), the Western Australian Police Service ("WAPS") nor the Commissioner of Police ("Commissioner"), nor any officer, member or employee of the State, the WAPS or the Commissioner shall be liable, in negligence or howsoever, for any illness or injury (including death) sustained by or occurring to you on account of or in the course of any exercise or physical activity undertaken by you in the remedial exercise program referred to in or contemplated by this document. Weekly Program Day Activity Related Test 1