Dumbbell Seated Shoulder Press
Muscles involved: deltoids, triceps, pectorals, trapezius
Form: sit on bench, hips and knees flexed to 90˚, braced core, DBs in hands, flex elbows to 90˚, upper arms parallel to floor, palms facing outward. Inhale, and then exhale as you push the DBs straight up overhead, directly over the shoulders. Lower to start position.
Muscles involved: pectorals, triceps, deltoids
Form: lie supine on bench, head, neck and spine in a neutral position, start position is holding the barbell over the chest with the elbows flexed to 90˚. Inhale, then exhale as you push the barbell straight up, straightening the arms.
Cautions:
Download Standing Hamstring Flexion
Muscles involved: hamstrings posterior oblique subsystem
Form: stand, feet hip width apart, facing cable wall, with attachment clip at the bottom, cuff around one ankle. Brace yourself at the cable wall, shift weight to other leg (which has a slight bend in the knee), brace core, maintain straight back. Breathe in, and exhale as you slowly pull up the cuffed leg, heel towards gluteals, to 90˚ knee flexion, pause, slowly return foot to ground.
Download Side Lateral Lunge in PDF
Muscles involved: hip and knee extensors, hip abductors, deltoids
Form: stand with feet hip width apart, holding DBs. Step one leg out to the side,knees bent into a squat position, raising the DB in a lateral raise for the deltoids. Push off with the heel on that leg and return to central position, and switch legs.
Cautions: Do only the side lateral lunge without the deltoid raise if the client can’t do the raise. Pick an appropriate lighter weight for this raise.
Trainer techniques: Cue breathing, contractions in gluteals and quads, watch for proper position of the spine, pelvis, and arms, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.
