Strength Phase 1 - Lift 1
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Strength:
Set Up:
- Stand with feet shoulder width apart.
- Hold medicine ball with both hands. or a band that is attached at head height or higher.
Action for Med Ball:
- Lift ball or band above head while extending body.
- Reverse direction and slam ball into ground.
- Catch ball back with both hands and repeat.
Action for Band:
- Raise arms above head and extend body
- aggressively slam hands towards the ground against the resistance of the band.
- Return to starting position and repeat for prescribed reps
search items: power, abs, abdominals, shoulder.
- Stand with feet shoulder width apart.
- Hold medicine ball with both hands. or a band that is attached at head height or higher.
Action for Med Ball:
- Lift ball or band above head while extending body.
- Reverse direction and slam ball into ground.
- Catch ball back with both hands and repeat.
Action for Band:
- Raise arms above head and extend body
- aggressively slam hands towards the ground against the resistance of the band.
- Return to starting position and repeat for prescribed reps
search items: power, abs, abdominals, shoulder.
Multiple Squat Variations
Set Up:
Stand with feet approximately shoulder width apart, toes pointed out slightly.
Action:
Squat down by shifting your hips back and bending your knees.
Brace core and keep head and chest up.
Return to standing by extending legs and hips.
Tips:
Barbell - Great for max strength development.
Goblet position is great for challenging core stability with a good amount of weight.
DB Squat - Builds grip strength at the same time
Band Squat - Great for when equipment is limited or when travelling
Trapbar Deadlift - a great alternative for max strength if a squat rack is not available as a deadlift with a trapbar is a squatting motion
search items: quads, glutes, lower body, double leg
Set Up:
Stand with feet approximately shoulder width apart, toes pointed out slightly.
Action:
Squat down by shifting your hips back and bending your knees.
Brace core and keep head and chest up.
Return to standing by extending legs and hips.
Tips:
Barbell - Great for max strength development.
Goblet position is great for challenging core stability with a good amount of weight.
DB Squat - Builds grip strength at the same time
Band Squat - Great for when equipment is limited or when travelling
Trapbar Deadlift - a great alternative for max strength if a squat rack is not available as a deadlift with a trapbar is a squatting motion
search items: quads, glutes, lower body, double leg
Set Up: Hold on to and hang from overhead bar. Choose grips that are most comfortable to you.
Action:
- Starting with your arms fully extended pull your elbows down until your hands or the bar touch your upper chest.
- Reverse the movement under control until your elbow are straight
- loop a band around the bar if you need assistance to perform reps.
Tips:
Parallel grip is usually more comfortable if you have past shoulder problems.
Do not dead hang for more than a second.
Neutral or parallel grip is usually more comfortable for those with shoulder or wrist problems
Supinated or palms facing your if generally stronger for most people
Pronated or palms away is generally harder
search items: upper body, back, lats, biceps,
Action:
- Starting with your arms fully extended pull your elbows down until your hands or the bar touch your upper chest.
- Reverse the movement under control until your elbow are straight
- loop a band around the bar if you need assistance to perform reps.
Tips:
Parallel grip is usually more comfortable if you have past shoulder problems.
Do not dead hang for more than a second.
Neutral or parallel grip is usually more comfortable for those with shoulder or wrist problems
Supinated or palms facing your if generally stronger for most people
Pronated or palms away is generally harder
search items: upper body, back, lats, biceps,
Set Up & Action
- Face down on your toes and forearms
- keep your body in a straight line from feet to head
- Brace your abs to not let your torso sag
- Brace your shoulders as well by pushing your forearms into the ground
Add weight to increase difficulty and shorten time to fatigue if necessary
Search items: core, abdominals, stability, obliques
- Face down on your toes and forearms
- keep your body in a straight line from feet to head
- Brace your abs to not let your torso sag
- Brace your shoulders as well by pushing your forearms into the ground
Add weight to increase difficulty and shorten time to fatigue if necessary
Search items: core, abdominals, stability, obliques
Set Up:
Suspended Curls
- Hang a suspension training from the ceiling or a door using the door attachment.
- place your heels into the handles and position your self based on how difficult you want to make the exercise
- the closer your body is from the anchor point the easier it is.
- It is harder with your feet directly under the anchor point
Swiss Ball Curls:
Place feet/calves on top of ball and lift hips off ground so body is a straight line
Action:
- Lift your hips off the ground and bend your knees bring your your feet to your but
- Increase difficulty by doing a glute bridge while you curl your legs.
search items: lower body pull, hamstrings, glutes, posterior chain
Suspended Curls
- Hang a suspension training from the ceiling or a door using the door attachment.
- place your heels into the handles and position your self based on how difficult you want to make the exercise
- the closer your body is from the anchor point the easier it is.
- It is harder with your feet directly under the anchor point
Swiss Ball Curls:
Place feet/calves on top of ball and lift hips off ground so body is a straight line
Action:
- Lift your hips off the ground and bend your knees bring your your feet to your but
- Increase difficulty by doing a glute bridge while you curl your legs.
search items: lower body pull, hamstrings, glutes, posterior chain
Set Up:
Hold a DB on your shoulder.
Stand on one foot opposite of the one holding the DB with your knee raised to 90°.
Action:
Press the DB over head while maintaining balance.
Tips:
Use a DB slightly lighter than what your would normally use for overhead presses
Hold a DB on your shoulder.
Stand on one foot opposite of the one holding the DB with your knee raised to 90°.
Action:
Press the DB over head while maintaining balance.
Tips:
Use a DB slightly lighter than what your would normally use for overhead presses
Set Up:
Lay on your side, with knees straight, perpendicular to a band or cable column
Hold the handle in your top hand at arm length
Action:
Lift your hips off the ground until your torso and hips are straight
Hold this position while you row the band/cable to your chest for prescribed reps or time.
Lay on your side, with knees straight, perpendicular to a band or cable column
Hold the handle in your top hand at arm length
Action:
Lift your hips off the ground until your torso and hips are straight
Hold this position while you row the band/cable to your chest for prescribed reps or time.
Set Up:
Stand with feet approximately shoulder width apart, toes pointed out slightly.
Action:
Squat down by shifting your hips back and bending your knees.
Return to standing by extending legs and hips.
search items: quads, glutes, lower body, double leg, warm up, metabolic conditioning
Stand with feet approximately shoulder width apart, toes pointed out slightly.
Action:
Squat down by shifting your hips back and bending your knees.
Return to standing by extending legs and hips.
search items: quads, glutes, lower body, double leg, warm up, metabolic conditioning
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