Dumbbell Seated Shoulder Press

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.

 dumbell_seated_shoulder_press.jpg

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Barbell Bench Press

Barbell Bench Press

 

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:

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Standing Hamstring Flexion

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.

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Side lateral Lunge

Side Lateral Lunge

 

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.

Side lateral lunge 1Side lateral lunge 2

 

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Alternating Forward Lunge

Alternating Forward Lunge

 

Alternating Forard Lunge 1Alternating Forard Lunge 2

 

Muscles involved: hip and knee extensors

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Reverse Lunge

Reverse Lunge

 

Reverse lunge,standingReverse lunge, lunged position

Muscles involved: hip and knee extensors, hip abductors

Form: stand with feet shoulder width apart, holding DB, MB, or body bar if you want. Brace core, and inhaling, take lead leg behind you and drop into a lunge position, keeping front leg knee behind the toes, and not allowing the rear leg knee to hit the floor. Drive your weight through the front heel, exhale and return to start; switch legs or do all on one side before switching.

Cautions: Keep the spine aligned properly, no spinal flexion or arching. Keep knee from extending over toes.

Trainer techniques: Cue breathing, braced core, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

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Barbell Hip Extension


Muscles involved: hip, knee and spinal extensors

Form: Stand with feet hip width apart, braced core, barbell at feet. Squat to pick up the barbell, with an alternate grip. In a standing position, slowly lower the barbell close to the front of the thighs, elongating the hamstrings, keeping knees slightly bent. Do not lower past the point of comfort.

Cautions: Make sure core is braced. Use DBs for this exercise if barbell is too much weight, or have a beginner do movement without weight. Make sure knees stay slightly flexed. 

 

 

Trainer techniques: cue breathing, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

 

Alternating Dumbbell Bench Press

 

Muscles involved: pectorals, triceps, deltoids

Form: lie supine on bench, head, neck and spine in a neutral position, start position is holding the DBs (dumbbells) over the chest with the arms straight, palms facing feet. Inhale and drop one DB with the elbow flexed to 90 degrees, then exhale as you push the DB straight up, straightening the arm. Alternate.

Cautions: keep core tight, wrists straight, DBs centred over the chest. This can be done with light DBs or tubing/bands, feet may be put up on bench if the client has lower back problems.

Trainer techniques: cue breathing, braced core, watch for proper position of the arms/elbows, DBs centred. Spot with hands close to the DBs.

Start PositionFinish Position

 

 

 

 

 

 

Swiss Ball Wall Squat

 

 Muscles involved: hip, knee and spinal extensors

 

Form: stand with Swiss ball near the small of your back in a comfortable position, against the wall. Stand with feet shoulder width apart. You may use your arms out to the front to help balance you. Brace the core, inhale, drop into squat position, aiming for your upper thighs to be almost parallel to the floor and a 90? angle at the hip. Drive your weight through your heels as you exhale and return to start position.

Cautions: keep knees from extending over the toes

Trainer techniques:

Cue breathing, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

 

 Swiss Ball Bridge Hamstring Curl

 

 Muscles involved: hamstrings, gluteals, posterior core

Form: lie supine on the floor, with legs straight and feet on ball, and hips elevated into bridge position. Inhale, and exhale as you pull feet/ball towards gluteals, staying in the bridge position. Return and repeat. 

Cautions: Make sure client doesn’t put pressure on his neck, but rather on the shoulders/upper back. Beginners can do this starting and returning to back flat on the floor and then going into bridge.

Trainer techniques: cue breathing, watch for proper position of the spine, pelvis and upper back, and observe the knee flexion. Spot at the client’s side.

 

 

 

 

 

 

Deb Bailey Personal Trainer - in Home (Now On-line!)
Phone: 519-572-0986
debbailey@rogers.com
Kitchener, Ontario


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