Squat Deadlift Row Plank

Copy Link

COUNTDOWN TO FITNESS WORKOUT #5 VARIETY LIFT PICK IT TO ENHANCE IT ACTIVITIES OF DAILY LIVING STRAIGHT SETS PICK ONE OR DO ALL IN GROUP COMPLETE ALL SETS FOR ONE EXERCISE BEFORE MOVING TO NEXT 4 X 10 REST 30+ SEC BETWEEN SETS REST 1+ MINS BETWEEN EXERCISES SQUAT BOX STEP OUT SPLIT DEADLIFT HEX OR TRAP BAR SUMO ROMANIAN - STIFF LEG SINGLE OR DOUBLE ROW 2 ARM BENT OVER 1 ARM BENT OVER RENEGADE PLANK FRONT PLANK SIDE PLANK REVERSE PLANK SQUAT Set feet shoulder-width apart, toes slightly turned out. Inhale, keeping spine in alignment, slowly bend at the knees and drop hips to lower body. ... At bottom of exercise pause for a moment, Exhale, push through heels and strongly push back up to the starting position, mirroring the descent. Repeat for desired number of repetitions. SPLIT Start with feet hip-width apart. Step back into a lunge position, keeping the back heel off the floor. Bend both knees and lower the extended knee toward the floor while maintaining proper postural alignment. Repeat on the other side. ROW Stand with feet hip width apart or rest one knee, same hand on bench, hinge at hips, abdominals engaged, spine aligned. Hold DB in hand, arm hangs below shoulder, Inhale prepare. Exhale and keeping elbows close to body, exhale as elbow bends and hand comes up to the sides of body. Hold for a count of two and squeeze back muscles. Inhale and lower the arm to the starting position. DEADLIFT Stand tall, feet hip width or wider apart, hold DB in each hand, Inhale, engage core, hinge at hips, slight bend in knees, Exhale, return to start maintaining core engagement, and extension of the hips. PLANK Facedown on floor, forearm or hands down, engage core, keep proper body alignment. Squeeze your glutes and tighten your abdominals. Keep a neutral neck and spine. Create a straight, strong line from head to toes – a plank, if you will. Hold that position. .

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
Elevate® Row Tm Owner's Guide

ELEVATE ® ROW TM OWNER’S GUIDE CONGRATS / TOC ELEVATE® ROWTM OWNER’S GUIDE CONGRATULATIONS TABLE OF CONTENTS Thank you for choosing Total Gym products and services. Safety Precautions ....................................................................3 2 As one of the most innovative designs for row strengthening, we trust your Total Specifications & Limitations .......................................................4 Gym ELEVATE Row will provide you with unsurpassed service and versatility year after year. Parts Identifier ..........................................................................5 Your ELEVATE Row is designed on an incline for added resistance incorporated into Assembly & Installation ..............................................................6 a traditional cardio workout machine. The smooth “flow of the row” is achieved by Changing the Resistance ............................................................................6 two independent moving platforms that result in a consistent load on both the pull and the return. With the ELEVATE Row, resistance is always in play and Transporting & Stowing .............................................................. 7 adapting to all body sizes, produces very low compression on the joints, especially the lower back. The ELEVATE Row will strengthen all muscle groups Durapro Band ............................................................................ 7 simultaneously while giving you a great cardiovascular workout in a totally different Computer Instructions ...............................................................8
Hytro Bfr Gym Workout Use Bfr with Weights at the Gym Or at Home

BFR GYM WORKOUT YOUR WORKOUT. WORKED OUT. HYTRO BFR GYM WORKOUT USE BFR WITH WEIGHTS AT THE GYM OR AT HOME You can add BFR to the end of your regular workout or do BFR on its own. we’ve split our workouts into two options: 1. Finisher BFR - add BFR to the end of your workout, strap in for 2 additional exercises 2. Solo BFR - BFR only workout, strap in for 2-4 exercises to feel the benefit of BFRfrom a 15-20 minute workout. This is great on a rest day or used as an extra session on a day you have trained already. P GUIDANCE 7/10 tightness. (10/10 is as tight as possible, 5/10 is a Straps moderate squeeze) Weight 20-30% 1 repetition max. Mirror body parts trained. Choose 1 exercise per Focus body part using table below. Finisher BFR - choose 2 from next page Exercises Solo BFR - choose 2-4 from next page Sets 4 per exercise Set 1 - 30 Set 2 - 15 Reps Set 3 - 15 Set 4 - 15 30 seconds between sets LEAVING STRAPS Rest APPLIED. Release straps after last set. 2 TABLE OF EXERCISES Session Focus Legs Back Chest Shoulders Arms Squat Bent Over Row Barbell Bench Seated Barbell Bicep Press Shoulder Press Curl Split Squat Single Arm Narrow Grip Overhead Barbell Skull Dumbbell Row Bench Press Press Crush Romanian Seated Cable Flys (angles Kneeling Single Single Arm Dead Lift Row (any from low to Arm Shoulde Bicep Curl attachment) high) Press Step Up Lat Pull Dumbbell Land Mine Single Arm Down (any Pullover Shoulder Press Hammer Curl attachment) Leg Curl Bench Pull Arnold Press Tric e p Kickbacks Leg Extensions Cable Rope 3 Tric e p Extensions Glute Bridge
A Comparison of Machine Versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-Of-Direction Abilit

sports Article A Comparison of Machine versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-of-Direction Ability during an Initial Training Phase of Recreationally-Active Women Neil A. Schwarz 1,* , Sean P. Harper 1, Andy Waldhelm 2, Sarah K. McKinley-Barnard 1, Shelley L. Holden 1 and John E. Kovaleski 1 1 Department of Health, Kinesiology, and Sport, University of South Alabama, Mobile, AL 36688, USA; [email protected] (S.P.H.); [email protected] (S.K.M.-B.); [email protected] (S.L.H.); [email protected] (J.E.K.) 2 Department of Physical Therapy, University of South Alabama, Mobile, AL 36688, USA; [email protected] * Correspondence: [email protected]; Tel.: +1-251-460-6877 Received: 1 September 2019; Accepted: 27 September 2019; Published: 30 September 2019 Abstract: The purpose of this study was to examine diﬀerences between a free-weight squat (FWS) and machine squat (MS) during an initial resistance training phase for augmentation of performance tests in recreationally active women. Twenty-seven women (22.7 3.5 years) were block-randomized ± to three groups: FWS, MS, or control (CON) and completed pre- and post-testing sessions consisting of the squat one-repetition maximum (1-RM), vertical jump, pro-agility test, zig-zag change-of-direction (COD) test, and 30-meter sprint. Participants trained two sessions per week for six weeks by performing jumping, sprinting, and COD drills followed by FWS, MS, or no squats (CON). Peak jump power increased for CON (p = 0.03) and MS (p < 0.01) groups.
Home Workout Plan

C O V I D - 1 9 HOME WORKOUT PLAN Rachel Baca, CPT @repswithrach Today is a good day to get moving! No gym? No Problem. Featuring workouts using little to no equipment Exercise is Important D O N ' T M A K E E X C U S E S Being stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time, providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system. This guide provides 15 different workouts you can do in your living room. No fancy equipment needed. All you need: - Some floor space - Couch - Coffee table - 2 weighted objects (eg. soup cans, filled water bottles, wine bottles, etc) - Optional: Small towel, backpack, pair of dumbbells, resistance bands Photographer & Editor: Isabella Cervantes Contents M I N I M A L I S T 4 . W o r k o u t # 1 5 . W o r k o u t # 2 6 . W o r k o u t # 3 7 . W o r k o u t # 4 8 . W o r k o u t # 5 9 . W o r k o u t # 6 1 0 . W o r k o u t # 7 1 1 . W o r k o u t # 8 1 2 . W o r k o u t # 9 1 3 . W o r k o u t # 1 0 H I G H I N T E N S I T Y I N T E R V A L T R A I N I N G ( H I I T ) 1 4 .
Owner's Guide | Total Gym® Row Trainertm

OWNER’S GUIDE | TOTAL GYM® ROW TRAINERTM CONGRATS / TOC CONGRATS TOTAL GYM® ROW TRAINERTM OWNER’S GUIDE | CONGRATULATIONS / TABLE OF CONTENTS Congratulations Table of Contents Thank you for choosing Total Gym products and services. Total Gym functional incline Safety Precautions .................................................................................3 2 training equipment has set the standard for physical rehabilitation, athletic training and sports performance for more than 40 years. Specifications & Limitations ...................................................................4 As one of the most innovative designs for row strengthening, we trust your Total Gym Parts Identifier ........................................................................................5 Row Trainer will provide you with unsurpassed service and versatility year after year. Your Total Gym Row Trainer is designed on an incline for added resistance incorporated Assembly & Installation ..........................................................................6 into a traditional cardio workout machine. The smooth “flow of the row” is achieved by Changing the Resistance ...........................................................................6 two independent moving platforms that result in a consistent load on both the pull and the Transporting & Stowing ..........................................................................7 return. With the Total Gym Row Trainer, resistance is always in play and adapting to all body sizes, produces very low compression
Passé Lunge Series Mountain Climber Push-Ups Sumo Squat Jumps

Passé Lunge Series 1. Begin in a deep lunge with right leg forward. Make sure that your front knee isn’t going past your foot. 2. Come up into parallel with your left leg. Hold this for 2 seconds 3. Bring the left leg into a side lunge. 4. Push off back into a passé. 5. Return to your deep lunge with right leg forward. 6. Repeat this process 5 times and then switch legs. Challenge yourself! Between steps 2 & 3 transition into an airplane balance before continuing into your side lunge. Mountain Climber Push-ups 1. Begin in a push-up position. 2. Alternate bringing each knee up 2 times. These are called Mountain Climbers 3. Hold your plank and perform a standard pushup. 4. Repeat steps 2-3, 5 times. Key to success: Try to focus on activating your core to keep your body in line without dropping or teetering to one side. To make it easier you can also perform modified pushups to make the exercise easier. Challenge yourself by perform a triceps pushup by bring your hands closer together. Sumo Squat Jumps 1. Begin in second position grande plie. 2. Jump straight up (feet can beat together for added challenge) 3. Land back into your second position grande plie. 4. Repeat 10 times Key to success: 1. Use your “best” turnout, not full turnout, in the 2nd position (Remember to squeeze your external rotators). 2. Move through each position quickly. Do not pause between steps 2-3. Challenge yourself: This can be progressed into burpees where you will drop down into a pushup plank and jump as high as you can and repeat.
Efficacy of Partial ROM Squat in Maximal Strength Training Caleb Bazyler East Tennessee State University

East Tennessee State University Digital Commons @ East Tennessee State University Electronic Theses and Dissertations Student Works 8-2013 Efficacy of Partial ROM Squat in Maximal Strength Training Caleb Bazyler East Tennessee State University Follow this and additional works at: https://dc.etsu.edu/etd Part of the Sports Sciences Commons Recommended Citation Bazyler, Caleb, "Efficacy of Partial ROM Squat in Maximal Strength Training" (2013). Electronic Theses and Dissertations. Paper 1185. https://dc.etsu.edu/etd/1185 This Thesis - Open Access is brought to you for free and open access by the Student Works at Digital Commons @ East Tennessee State University. It has been accepted for inclusion in Electronic Theses and Dissertations by an authorized administrator of Digital Commons @ East Tennessee State University. For more information, please contact [email protected]. Efficacy of Partial ROM Squat in Maximal Strength Training ---------------------------------- A thesis presented to the faculty of the Department of Kinesiology, Leisure and Sport Sciences East Tennessee State University In partial fulfillment of the requirements of the degree Master of Arts in Kinesiology and Sport Studies Concentration in Exercise Physiology and Performance ---------------------------------- by Caleb Daniel Bazyler August 2013 ---------------------------------- Kimitake Sato, PhD, Committee Chair Hugh S. Lamont, PhD, Committee Advisor Craig Wassinger, PhD, Committee Advisor Michael Stone, PhD, Committee Advisor Keywords: Partial-Lifts, Isometric, Impulse, Peak Force, Full ROM, Specificity ABSTRACT Efficacy of Partial ROM Squat in Maximal Strength Training by Caleb D. Bazyler Eighteen well trained males (1RM Squat: 150.57 ± 26.79 kg) were assigned to two groups: full ROM training (control) and full ROM with partial ROM training (CP) for the seven-week training intervention.
Mechanics of the Bent Over Barbell Row by Tracy Anderson

Mechanics of the Bent Over Barbell Row By Tracy Anderson This is an excellent overall back building exercise. Bent over barbell rows will build a thick, strong back, if done correctly. The key is correct form, and many, atleast from what I see, don’t know the correct way to perform this exercise. So lets look at correct form first, then we will get into the mechanics of the exercise. Proper Form To perform this exercise grasp the bar with a wide over hand grip. The closer your hands are, the more your arm muscles will come into play, so your grip should be wider than your shoulders. After you have the bar firmly gripped, bend your knees slightly and bend over, while keeping your back straight, until your trunk is flexed between 45-65 degrees. Pull the bar to your mid section (mid-stomach to lower chest). Lower the bar until your arms are fully extended and shoulders are stretched forward. This exercise is a basic compound, pulling movement and you can use heavier weight. You would do this exercise at the beginning of your back routine, while your smaller stabilizing muscles are not fatigued. Remember for your back to be isolated, your shoulders have to be depressed, back straight and chest up, and your arms relaxed. Joint Motions: The primary joint of involvement is the shoulder girdle, more specifically the glenohumeral joint (shoulder joint), acromioclavicular joint (AC joint) and movement of the scapula (shoulder blade). The primary bones involved are the humerus (upper arm bone) and scapula. The humerus will articulate with the glenoid fossa of the scapula on a frontal axis in the sagittal plane.