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Exercise Descriptions

ALPHABETICAL LIST

3 pt Arm Raise
4 Way Iso Abs with Leg Raise

6 Count Abs
Anterior Reach
Arm Haulers
Back Extension
Ball Squat
Bench Press
Bent Knee V-up w/ Rotation or Bent Knee to Chest w/ Rotation

Chin Ups
Clean Pull
Clock Walk
Dips
Dumbbell Prone Row

Dumbbell Pushup Row
Dumbbell Row
Dumbbell Single Leg Step-Up
Elbow Push-Ups
Front Raise
Front Squat
Glute Ham
Incline
Inverted Row
Lateral Box Lunge
Lateral Neck
Lateral Raise
Lunge
Medicine Ball Push-Up
Medicine Ball Single Leg Lunge with Twist
Medicine Ball Transfer Push-Up
Neck Extension
Neck Flexion
Pilates Side Series
Power Shrug
Prone Rotation
Push Jerk
Push Press
RDL
Rear Raise
Stability Ball (SB) 3pt Shoulder
Stability Ball (SB) 4pt Arm Raise

Stability Ball (SB) Hip Extension

Stability Ball (SB) Leg Curl
Stability Ball (SB) ISO Negative (IN) Leg Curl
Shoulder Matrix
Shoulder Press
Shrugs
Side Lunge
Single Leg Squat
Single Leg Box Squat
Single Leg (SL) 2 Way Shoulder
Single Leg 5 Pt. Lunge Matrix
Skaters
Snatch
Split Squat
Squat to Press

Step-Downs (Single Leg Step-Ups)
Step-Ups
T-Stability Roll
Trap Bar Dead Lift
Upright Row

 


3 Pt Arm Raise

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Equipment: Enough floor space to lie down with arms extended to the side.

Starting Position: Lie prone (on stomach) on the ground. Toes and legs stay planted on the ground. Extend arms overhead at the 12 o’clock position with palms facing the ground and forehead on the floor.

Movement: From the start position, (pt 1) raise the arms as high as possible and hold for a 2-second count. Slowly lower the arms back to the floor. Repeat this process for the prescribed number of reps. Then (pt 2) move your hands to a Y or 10 o’clock and 2 o’clock position with thumbs up. Raise and lower your arms squeezing the shoulder blades together. Then (pt 3) move your hands to a T or 3 o’clock and 9 o’clock position with thumbs up. Raise and lower you arms squeezing the shoulder blades together.

Key Points: Keep the head, chest and feet down throughout the entire range of motion. Make sure to have the proper hand position (palms down at 12 o’clock, thumbs up at 10-2, and 3-9).

 


4 Way Iso Abs with Leg Raise

 

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Equipment: Timing device

Starting Position(s):

-Front Position (Push-up Position) - body is held on hands and toes with arms extended, hands directly underneath shoulders.  Core should be held tight (pull bellybutton into spine), hips should be held in-line with shoulders and heels.

-Side Position(s) - body is held on (right/left) hand with feet stacked on top of each other.  Arm is extended with hand placed directly underneath shoulder.  Core should be held tight. Hips should be held in-line with shoulders and heels.

-Back Position – during this variation of the 4 way iso abs, we typically use a bridge position for the back position.  Refer to the bridge for more detail or see video.

Movement:
For the Front and Back position you will alternate legs as you proceed through the set.  During the front position, squeeze the glutes and keep the core tight as you raise the leg parallel to the ground.  While in the back position, keep the knees in line as you extend at the knee to straighten the leg.  The movement for the side position is a straight leg raise in-line with your body.  

Key Points: Throughout the movement you want to keep your hips in-line with your shoulders and feet.  The goal is to maintain posture and alignment without readjustment during the repetitions.

 


6 Count Abs

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Equipment:
You will need your bodyweight for this exercise.

Starting Position:
Start by positioning yourself on your back with knees bent and heels tight to your gluteus. There will be a 90 degree angle from your torso and thighs.

Movement:
The movement is a combination of 4 core exercises starting with a (1) a reverse crunch, (2&3) reverse trunk rotation, (4&5) sit-up with rotation, and (6) straight leg toe touch.  Please refer to each individual movement in the exercise descriptions before attempting this exercise.

Key Points:
Allow the movements to flow from one exercise to the next without a break


Anterior Reach

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Equipment: It is recommended to use an agility cone or a water bottle.

Starting Position: Place cone in one hand and balance on one leg.

Movement: Squat down on the single leg and reach out with the cone as far as you can in front of you. Place the cone down. Return to the starting position without the cone. Alternating arms squat down on the single leg and reach out and touch the cone. Return to the start position. This is one rep. Repeat this for the prescribed number of reps for the one leg and then switch legs.

Key Points: No weight is required for this movement. Concentrate on staying balanced on the single leg.


Arm Haulers

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Equipment: Enough floor space to lie down with arms extended to the side.

Starting Position: Lie prone (on stomach) on the ground. Toes and legs stay planted on the ground. Extend arms overhead with palms facing the ground. Raise the arms an inch off the ground.

Movement: From the start position keep your arms straight and bring your hands to the side of your body and then back to the start position. The movement looks like an arm snow angle while on the stomach. Overhead back to start position equals one rep. Keep the palms facing the floor.

Key Points: Toes stay planted on the floor. Palms always face the floor. Once the movement begins the arms stay elevated about an inch above the ground until all of the prescribed reps are completed.

 


Back Extension

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Equipment: A back extension bench or a 65-75 cm stability ball. A spotter is required when using the stability ball.

Starting Position: On a back extension bench set the bench up so that with the legs are fully extended the torso can flex forward without the stomach touching the bench. On a stability ball walk out on the hands until the stomach is no longer in contact with the ball. The spotter grasps the lifter's ankles with their hands and places the lifter's feet between their knees.

Movement: From the starting position contract the hamstring, glutes and lower back, extend the torso up so that the shoulders are slightly higher than the hips. Pause in that position and slowly lower back to the starting position. On the stability ball the movement is the same but movement will be harder to master given the unstable platform the stability ball provides. The spotter must squeeze the lifter's feet together and press down on the lifter's feet with the hands.

Key Points: Make sure to pause with the body straight in the top position. Do not swing or bounce.


Ball Squat

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Equipment: A stability ball (swiss ball) and possibly two dumbbells are needed.

Starting position: Place the ball at the small of the back and against the wall so that the ball is sandwiched between the athlete and the wall. Hold dumbbells in each hand at the sides. Place the feet shoulder width apart and slightly out in front of the body (far enough so that at the bottom position the thigh is parallel to the floor and the hip, knee and ankle are at 90 degrees). Toes angled slightly out.

Movement: Begin the movement by slowly bending the knees and flexing the hip. The shoulders should remain directly over the hips throughout the entire range of motion. Squat down slowly until the thigh is parallel to the floor and the hip is as deep as the knee. Pause momentarily at the bottom position before slowly rising to the top. Do not lock the knees when reaching the top position. The transition between the top of the movement and the eccentric (lowering) part of the movement must be slow and controlled.

Movement Speed: From the start position, take 8 seconds to squat down into the bottom position (count out loud). At the bottom, stay at the thigh parallel position for 1 second. Slowly rise out of the bottom taking 8 seconds (count out loud) to get to the top.

Key Points: This exercise should first be done without any weights. Progress to dumbbells as strength increases. Keep constant motion on the way up and down, do not stop and start with each passing second. Make the movement speed constant throughout the entire range of motion, don't go fast to get to the bottom or shoot up fast out of the bottom. The ball squat exercise can be used as a substitute for the squat if the lifter is unsure of proper squatting form. Individuals with bad backs may also substitute the ball squat for the squat.


Bench Press

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Equipment: A barbell and a flat bench with supports are needed. A spotter is mandatory for this exercise.

Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Position the Bar above the eyes at the start, arms straight. The feet must remain flat on the floor; buttocks on the bench and the head and shoulders stationary. Squeeze the shoulder blades together. Make sure that the collars are secure on each side of the bar and that the weight is evenly loaded.

Movement: Lower the bar slowly to the mid-chest. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce. Forcefully, but under control, press the bar back up to arm length. Be sure not to raise the buttocks off the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inwards slightly of the bar. If they flare out this will put excessive strain on the shoulder joint.

Spotting: Hand the bar off to the lifter. Have the lifter pause and demonstrate control of the bar before they start the decent. Stay directly behind them throughout the lift with hands ready to spot if necessary. Concentration on the lifter is mandatory when spotting the incline press. If a lifter stalls during a rep, assist them just enough to keep the bar moving. Make the lifter do as much of the work as possible.

Key Points: The grip on the bar should put the forearm in a perpendicular position to the floor at the bottom of the lift. Too wide of a grip will put excess strain on the shoulder joint. Too close of a grip may put extra strain on the wrist and also reduce the load on the chest muscles. Athletes who are experiencing shoulder pain may find it more comfortable to use a closer grip that tracks the elbows next to the torso when performing the lift. An excessively wide grip will reduce the range of motion allowing the athlete to lift more weight but this is at the expense of irritating the shoulder and making the exercise less effective. Proper form is mandatory on this exercise that is so often abused by male athletes. Too much emphasis on the bench press exercise will result in a muscle imbalance of the shoulder and lead to injuries down the road.


Bent Knee V-up w/ Rotation or Bent Knee to Chest w/ Rotation

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Equipment: You can advance to using a medicine ball or a plate held in your arms.

Starting Position: Start by positioning yourself on your back with your legs straight and arms crossed over your chest.

Movement:
The movement requires you to coordinate the upper and lower parts of your body together.  Starting with legs extended begin to bend the knees while bring your knees to your chest and your chest to your knees.  As the torso is lifted off the ground rotate at the waist your torso to the opposite knee.  Go back down to start position and then repeat the rotation on the other side of the body.  Continue the movements until you’ve finished the required reps.

Key Points:
During the mid-point of the exercise you should be balanced on your gluteus before returning back to the start position.


Chin Ups

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Equipment: An overhead chin-up bar is necessary for this exercise.

Starting Position: Grasp the bar with an underhand grip, palms facing the body. The hands should be evenly spaced and shoulder width apart.

Movement: Begin the exercise with the arms straight. Pull the chin over the bar, attempt to touch the chest to the bar, pause at the top, and then lower the body slowly until the arms are straight. Do not swing or kick the legs.

Key Points: If chin-up repetitions cannot be done, substitute the pulldown or negative-only exercise. Make sure to straighten the arms completely at the bottom of each rep.


Clean Pull

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Equipment: An Olympic training platform is necessary as well as a barbell preferably equipped with bumper plates.

Starting Position: We perform all of our Olympic lifts from the hang position. Grasp the bar with an overhand grip and pull it tight to your legs. Keeping your chest up, squat down and lift the bar to the standing position using your legs. Once in an upright position, slowly lower the bar, using RDL technique, until the bar is 2-3 inches above your knees. Feet should be under your hips.

Movement: To initiate the exercise, simultaneously jump and shrug with the bar. At the completion of this movement, allow your elbows to go straight out to the side as the bar travels tight up your body to lower chest level. Once the bar reaches chest level, flip the elbows under the bar as you squat under it slightly to the catch position.

Key Points: To ensure maximum transfer of energy to the bar, it is important that you keep your arms straight until you fully complete the shrugging motion. During any Olympic lift, technique and speed are critical. Do not sacrifice either for increases in weight. Every repetition is a maximal effort. Make sure you reset between reps. If injury prevents you from performing any Olympic lift, box jumps are the best substitute.

 


Clock Walk

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Equipment: A box or bench to place your feet on.

Starting Position: Start by placing your hands on the ground and your feet on a raised surface (box or bench).

Movement: From the starting position walk your hands 90 degrees to the left. This is one rep. Then walk your hands 180 degrees to the right. This is rep two.
Continue back and forth for the desired number of reps.

Key Points: Keep the core tight throughout the movement. Hands should come off the ground with each step of the walk.


Dips

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Equipment: Parallel bars.

Starting Position: Begin at the top, elbows locked, feet off the ground, chest out, and eyes focused straight ahead.

Movement: Lower the body by bending at the elbow and shoulder joints until the shoulder is as deep as the elbow. Move up and down under control and slowly. Come up all the way until the arms are straight. Do not let the feet touch the ground. Make sure to pause at the top of the range of motion between reps. Attach extra weight to the waist once the required number of reps can be completed.

Key Points: The parallel bar dip is an excellent exercise for the chest muscles along with the triceps and front of the shoulder. Strict form should be used and care should be taken to not bounce at the bottom or cut reps short by not going all the way up or down.

 


Dumbbell Prone Row

 

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Equipment: A set of dumbbells and ample floor space are necessary for this exercise.

Starting Position: While holding the dumbbells with a neutral grip (palms in), begin in a pushup position.  Your arms should be fully extended and your core is tight to maintain proper posture.  Feet should be no wider than your hips.

Movement: In a controlled manner, raise one dumbbell with a rowing motion to your chest while you stabilize your body with the other arm.  Pause at the top and lower the weight slowly back to the starting position.  Repeat with the other arm.

Key Points: It is essential that you keep your core tight during this exercise.  Use your stabilization to prevent hip flexion or lateral displacement during the motion.


Dumbbell Pushup Row

 

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Equipment:
A set of dumbbells and ample floor space are necessary for this exercise.

Starting Position:
While holding the dumbbells with a neutral grip (palms in), begin in a pushup position.  Your arms should be fully extended and your core is tight to maintain proper posture.  Feet should be no wider than your hips.

Movement:
In a controlled manner, raise one dumbbell with a rowing motion to your chest while you stabilize your body with the other arm.  Pause at the top and lower the weight slowly back to the starting position.  Once back in the starting position perform a deep pushup with your chest clearing the top of the dumbbells at the bottom.  Repeat with the other arm.

Key Points:
It is essential that you keep your core tight during this exercise.  Use your stabilization to prevent hip flexion or lateral displacement during the motion.


 

Dumbbell Row

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Equipment: One dumbbell and an exercise bench are required for this exercise.

Starting Position: Place the opposite hand and opposite knee on a bench for support. Keep the back flat and head up. Grasp the dumbbell in one hand.

Movement: Begin the exercise with the weight off the floor and at arm length. Slowly pull the weight to the chest while squeezing the shoulder blades together. Attempt to pull the elbow up past the shoulder. Think of the hand as hooks and pull the weight with the upper back muscles. Pause with the weight at the chest and slowly lower the weight to the starting position. Avoid using the lower back muscles by not swinging or throwing the weights to the top.

Key Points: This exercise must be done strictly and through a full range of motion. Care should be taken to not twist the back, throw the weight and drop it from the contracted position. Make sure to pull the weight and pause it up top, don't jerk and catch it up top. Also, make sure to keep the shoulders square to the floor. This exercise can be done in place of seated row if that equipment is not available.


Dumbbell Single Leg Step-Up

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Equipment: It is recommended that dumbbells be used for this exercise. Alternately a plate or barbell can be used as well. Use a sturdy box that is between 12-24 inches high. Proper box height will put the thigh in a position parallel to the floor with one foot on the box and one foot on the floor.

Starting Position: Hold dumbbells in either hand or a plate against the chest. Place the right foot on the box so that the heel is completely on the box with space between the heel of the foot and the edge of the box.

Movement: Place the right foot on the box. Keep the chest out and shoulders back over the hips. Step-up pressing the right heel into the box and bringing the left foot off the floor. Drive the left knee up as high as possible while maintaining an erect posture. Pause with the left knee at the highest point and right leg straight. Lower the left leg back to the floor slowly. This is one rep. Once the left foot has touched the floor repeat the sequence while keeping the right foot on the box the whole time. Repeat this for the prescribed number of reps and repeat the process with the left foot on the box.

Key Points: Very little weight can make this an intense exercise. If balance is lost going into or at the knee high position place both feet on the box, regain balance, then go back into the knee high position. Always come down from the knee high position.

 


Elbow Push-up

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Equipment: This is a bodyweight exercise.

Starting Position:  Start on your stomach with your elbows tight to the body and shoulders touching your forearms.  Raise your stomach off the ground with shoulders still touching your forearms.

Movement:  From the starting position raise your shoulders off your forearms as far as you can.  There should be about a 135 degree change in the angle at the elbow.  Then slowly lower yourself back to your forearms without your stomach touching the ground.  This is one rep, repeat for the desired number of reps.

Key Points: Keep the core tight throughout the movement.


Front Raise

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Equipment: Use a plate, dumbbells, or a barbell for this exercise.

Starting position: Do this exercise standing or seated if there is a history of lower back problems. Stand with the feet staggered heel to toe and lean slightly forward. Begin with the arms hanging down outside the legs, thumbs pointed straight ahead.

Movement: Keep the arms straight and raise them up forward slowly until they are parallel to the floor and at eye level, pause at the top and lower the weight slowly. The thumbs should be pointed straight ahead and palms facing each other throughout the entire range of motion. Do not rest at the bottom, swing the weight up, or lean back at the top. Use the strength of the shoulders to raise and lower the weight.


Front Squat

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Equipment: Use a standard barbell for this exercise. It is recommended that squats are performed in a power rack. Set the rack at chest height to allow for easy racking of the bar on the shoulders. Set the safety pins at the bottom so that the lifter can squat down to thigh parallel to the floor without hitting the pins. The pins are a safety precaution.

Starting Position: Address the bar so that your body in centered on the bar. With a grip slightly outside shoulder width, rotate your elbows through so the bar sits firmly high on your anterior deltoids. This position should be identical to the catch position of the clean. Lift the bar off the rack and take one step back. Position the feet slightly wider than shoulder width and flare the toes out no wider than 45 degrees. The legs should be wide enough to allow the lifter to squat at a proper depth but not too wide that the knees come inward.

Movement: Keep heels flat on the floor, chest out and chin up. Begin the decent by flexing at the hips (pushing the hips back and down) while bending the knees. Look straight ahead and keep the chest out throughout the movement. Squat until the thighs are parallel to the floor and the hips are at the same depth as the knees. Do not bounce out from the bottom end range of motion. Rise from the bottom position forcefully but under control. Keep heels flat on the floor through out the entire range of motion. Imagine pushing the heels through the floor. The shoulders must rise before the hips so that the lifter stays in the correct position. The back should be flat but angled slightly forward. As the lifter rises, the hips should come forward. The lifter must slow down as they near the top to maintain control. Stop at the top, reset the core and perform another rep.

Key Points: Do not wear a weight-training belt for this exercise. This can lead to a detraining of the core musculature (abs and low back). Knee wraps or squat suits should never be used. Always squat in sturdy footwear with good lateral support. Always use collars on each side of the bar. The lifter should be spotted by at least one person. This one spotter should stand directly behind the lifter with their hands ready to spot around the lifter's chest. If the lifter shifts forward or their hips rise up before the shoulders, then the spotter should hug the lifter's chest and help them into the rack. If a rep must be spotted that is the end of the set. Rack the bar immediately! The pins in the power rack must be set to allow the lifter to go to the bottom, dump the bar and be able to come out un-injured. Never, ever sacrifice form for weight in the squat. If an athlete lacks the flexibility in their heels or hips to squat with proper form then this exercise may be contraindicated. Weak trunk muscles may also cause the athlete to lean forward. Athletes who are unable to squat correctly should choose a different exercise (leg press, ball squat, walking lunges etc.). The squat can be the most result producing exercise if done correctly. If not done correctly, serious injury can result.


Glute Ham

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Equipment: A glute ham bench is necessary to perform this exercise.

Starting Position:
Set the bench so that your knees are tight to the thigh pads. Feet should be flat against the platform on the back. With your legs straight, lower your upper body, with a flat back toward the ground.

Movement:
Keeping your heels flat against the platform, start by raising your upper body to a position parallel to the floor. Once parallel, pull with your hamstrings and bend your knees to a 45 degree angle. Slowly return to the starting position.

Key Points:
Once your body clears parallel, it is important to keep everything moving together and not to allow your hips to bend. If a glute ham bench is not available, stability ball leg curls are the best substitution.


Incline

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Equipment: A barbell and an incline bench set at between 30-45 degrees with supports are needed. A spotter is mandatory for this lift.

Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Position the par above the eyes at the start, arms straight. The feet must remain flat on the floor; buttocks on the bench and the head and shoulders stationary. Squeeze the shoulder blades together; put the head flat on the bench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded.

Movement: Lower the bar slowly to a point just below the clavicles and just higher than the mid-chest. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce. Forcefully, but under control, press the bar back up to arm length. Be sure not to raise the buttocks off the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inwards slightly of the bar. If the elbows flare out this will put excessive strain on the shoulder joint.

Spotting: Hand the bar off the supports to the lifter. Have the lifter pause and demonstrate control of the bar before they start the decent. Stay directly behind them throughout the lift with the hands ready to spot if necessary. Concentration on the lifter is mandatory when spotting the bench press. If a lifter stalls during a rep, assist them just enough to keep the bar moving. Make the lifter do as much of the work as possible.

Key Points: The grip on the bar should put the forearm in a perpendicular position to the floor at the bottom of the lift. Too wide of a grip will put excess strain on the shoulder joint. Too close of a grip may put extra strain on the wrist and also reduce the load on the chest muscles. Athletes who are experiencing shoulder pain may find it more comfortable to use a closer grip that tracks the elbows next to the torso when performing the lift. An excessively wide grip will reduce the range of motion allowing the athlete to lift more weight but this is at the expense of irritating the shoulder and making the exercise less effective. Proper form is mandatory on this exercise that is so often abused by male athletes. The angle of the bench will change the amount of weight that can be handled in this exercise. The higher the incline, the less chest involvement and the lower the weight that can be used.


Inverted Row

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Equipment: A standard barbell and an adjustable power rack are recommended for this exercise. Set the safety pins to a level slightly higher than necessary for performing the barbell squat exercise as stated above and place the barbell on the safety pins.

Starting Position: Lie down with the back on the floor underneath the bar. Grasp the bar with an underhand grip. Press the heels into the floor and raise the hips to a position where the ankles, knees, hips and shoulders line up.

Movement: From the starting position, keep the body straight and pull up and bring the chest to the bar. Pause at the top making sure to touch the chest to the bar not the stomach. Lower the body under control to the start position keeping the body straight without touching the floor.

Key Points: This exercise must be done strictly and through a full range of motion. A full range of motion requires the chest to touch the bar and the elbows to be straight at the top and bottom range of motion.

 


Lateral Box Lunge

 

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Equipment:
You will need a box, preferably 12” high, and either a plate or barbell for resistance.

Starting Position:
Stand with the box off to your side holding the plate at your chest or bar on your back.  The box should be set at a distance that will allow proper technique during the exercise.

Movement:
Step with the leg close to the box and place it on top of the box with your toes facing forward.  Once the foot is planted correctly, sit your hips down and back keeping your back leg straight and your chest up.  Get good depth then push off with the foot on the box and return to the starting position.  Repeat with that leg until reps are completed.

Key Points: Do not allow the weight to dictate range of motion.  Make sure you get deep in each lunge with perfect technique before increasing the resistance.  Focus on keeping the foot on the box facing forward and the back leg straight.


 

Lateral Neck

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Equipment: A four way neck machine is necessary for this exercise.

Starting Position:
Set the seat height such that your neck is level with the machine’s axis of rotation. If handles are available, cross your outside arm over you inside arm and grasp opposite handles. This will help keep the body level.

Movement:
Slowly move the pad toward your shoulder. Get a tight pause at your shoulder, and slowly return to the starting position.

Key Points: This exercise must be controlled through a full range of motion. It can be an extremely effective at minimizing neck injuries in contact sports, but it can also become dangerous if the speed of movement is not controlled.


Lateral Raise

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Equipment: Use dumbbells for this exercise.

Starting position: Do this exercise standing or seated if there is a history of lower back problems. Begin with the arms hanging at the sides, thumbs straight ahead and palms down.

Movement: Keep the arms straight and raise the arms to the side until they are parallel to the floor. Pause at the top and lower the weight slowly. The thumbs should be pointed straight ahead and palms facing the floor throughout the entire range of motion. Do not rest at the bottom; do not swing the weights to the top. Use only the strength of the shoulders to raise and lower the weight.


Lunge

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Equipment: It is recommended that dumbbells be used for this movement.

Movement: This movement is very similar to the forward walking lunge. Start with both feet together, step out with the right foot and pause with both knees slightly bent. Bend the right knee until the right thigh is parallel to the floor. Keep the torso near vertical throughout the rep, chest out, chin up and shoulder over the hips. Step out long enough so that at the bottom the right (lead leg) shin is perpendicular to the floor and the knee remains over the ankle. Press the right foot through the floor returning to the start position with both feet together in one fluid movement. Repeat with the left leg to complete one full rep.

Key Points: Make sure the shoulders stay over the hips and avoid bending at the waist. Keep the abs and low back tight. After stepping forward or backwards pause and make sure to drop the back knee straight down keeping the front knee over the ankle. At the bottom position the knee should not touch the ground and the knee and ankles should be at a 90-degree angle. Little resistance is needed to make this exercise intense.


Medicine Ball Push-Up

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Equipment: 2 medicine balls.

Starting Position: Start in push-up position with both hands on a medicine ball.

Movement: From the starting position do a push-up. Repeat for the number of reps required.

Key Points: Keep the core tight throughout the movement.


Medicine Ball Single Leg Lateral Lunge w/ Twist

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Equipment: A medicine ball, plate or dumbbell.

Movement: Medicine ball in hand starting with your feet together step out to the right side and have your foot land with a slight outward toe angle. Sit your hips down and back keeping your chest up and the back leg straight. Rotate the upper body towards the bent knee and then rotate the upper body back to the start. Push off the right foot and return back to the start.

Key Points: Make sure the shoulders stay over the hips and avoid bending at the waist. Keep the abs and low back tight.

 


Medicine Ball Transfer Push-up

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Equipment: 1 medicine ball.

Starting Position:  Start in push-up position with one hand on the medicine ball and the other hand on the ground.  

Movement:  From the starting position do a push-up.  Then once back at the starting position transfer the ball to the other hand and do another push-up.  Repeat for the number of reps required.

Key Points: Keep the core tight throughout the movement.


Neck Extension

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Equipment: A four way neck machine is necessary for this exercise.

Starting Position: Adjust the seat such that your neck is level with the machine’s axis of rotation. The back of your head should be in the pads and hands on the handles.

Movement:
Slowly push the pads back until full extension of the neck has been achieved. Pause and slowly return to the starting position.

Key Points: This exercise must be controlled through a full range of motion. It can be an extremely effective at minimizing neck injuries in contact sports, but it can also become dangerous if the speed of movement is not controlled.


Neck Flexion

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Equipment: A four way neck machine is necessary for this exercise.

Starting Position:
Adjust the seat such that your neck is level with the machine’s axis of rotation. Your forehead should be in the pads and hands on the handles.

Movement:
Slowly push the pads back until full flexion of the neck has been achieved. Pause and slowly return to the starting position.

Key Points: This exercise must be controlled through a full range of motion. It can be an extremely effective at minimizing neck injuries in contact sports, but it can also become dangerous if the speed of movement is not controlled.

 


Pilates Side Series

 

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Equipment:
No equipment is needed for this exercise.

Starting Position:
There are 4 movements to this exercise and they all start from the same position.  Start by lying on your side in a semi-piked position (feet slightly out in front of your hips).  Your posture is critical during these movements so set your core (draw the abs in tight) before you begin.

Movement:
The first movement is a leg swing.  Swing your top leg from front to back.  Keep your core set throughout the movement and do not allow for extension of the trunk.  The second movement is a leg raise.  Lift your top leg (hip abduction) slowly through a full range of motion and return to the starting position.  The third and the fourth movements are forward and backward circles.  Perform forward circles first with your top leg and then perform backward circles.  Keep your hips stacked during the circles.

Key Points: Posture is critical to these movements.  Keep your core set and do not allow for any extraneous movements of the trunk.  The goal is to increase your range of motion not only from week to week, but from rep to rep.  However never sacrifice posture for range of motion.  Keep the movement slow as you progress through the 4 exercises.  We typically perform 10 repetitions of each exercise before we move onto the next.  If your workout sheet does not prescribe reps, assume they are 10.  You should perform all 4 movements with the first leg before flipping over to the second leg.


 

Power Shrug

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Equipment: An Olympic training platform or a power rack is necessary as well as a barbell preferably equipped with bumper plates.

Starting Position:
We perform all of our Olympic lifts from the hang position. Grasp the bar with an overhand grip and pull it tight to your legs. Keeping your chest up, squat down and lift the bar to the standing position using your legs. Once in an upright position, slowly lower the bar, using RDL technique, until the bar is 2-3 inches above your knees. Feet should be under your hips.

Movement: Keeping the bar tight to your body, jump and shrug with the weight. Your head should remain level and you should fully extend at the hips, knees, and ankles.

Key Points: During any Olympic lift, technique and speed are critical. Do not sacrifice either for increases in weight. Every repetition is a maximal effort. Make sure you reset between reps. If injury prevents you from performing any Olympic lift, box jumps are the best substitute.


Prone Rotation

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Equipment:
You will need your bodyweight for this exercise.

Starting Position:
Start by positioning yourself in a push-up position with elbows on the ground.

Movement:
The movement for this exercise comes from the rotation of the core with hips moving left to right touching the ground for each rep. 

Key Points:
Maintain a flat back and tight core throughout this whole movement.


Push Jerk

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Equipment: A power rack is necessary to perform this exercise. It is wise to have a spotter as well.

Starting Position:
Set the rack so that the bar is just below shoulder height to allow for easy access and racking upon completion. Grasp the bar with your hands just outside shoulder width and the bar resting on your shoulders. Lift the bar and take one step back. Stand tall with your feet under your hips and your elbows slightly out in front of the bar.

Movement: Dip your hips and then drive them up as you transfer energy into the bar. Use your upper body to press the bar straight over your head. As that bar is in motion, your feet should split to the side and your hips go back as you catch the weight over your head. Upon completion your head should be level with your ears in line with your elbows. Reset your feet and then bring the bar down.

Key Points: During any Olympic lift, technique and speed are critical. Do not sacrifice either for increases in weight. Every repetition is a maximal effort. Make sure you reset between reps. If injury prevents you from performing any Olympic lift, box jumps are the best substitute.


Push Press

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Equipment: A power rack is necessary to perform this exercise. It is wise to have a spotter as well.

Starting Position:
Set the rack so that the bar is just below shoulder height to allow for easy access and racking upon completion. Grasp the bar with your hands just outside shoulder width and the bar resting on your shoulders. Lift the bar and take one step back. Stand tall with your feet under your hips and your elbows slightly out in front of the bar.

Movement:
This movement if identical to the Push Jerk except that your feet are going to remain in place. This essentially slows the movement down and requires the shoulders to do more of the work instead of momentum.

Key Points:
Use your hips to start the weight, and then finish with your shoulders. Do not arch your back to get under the weight. Finish with your ears in line with your elbows.


RDL

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Equipment: A barbell is necessary. This exercise can also be done with dumbbells or trap bar.

Starting Position: Begin by aligning the feet slightly inside the armpits. Stand close to the loaded barbell. Bend the knees slightly; keep the chest out, shoulders back, abs and low back tight, chin up and buttocks back. Grasp the bar with the hands slightly outside the legs. An alternated, or over under, grip is recommended, any closed grip is acceptable. Grasp the bar and squat the first rep off the floor using the legs not the low back. Keep the arms straight throughout the entire range of motion. At the top the bar should be hanging from the arms while maintaining a tight grip.

Movement: From the starting position, bend the knees at about 5-10 degrees. Chest out with an arch in the back, slowly tip forward by sticking the buttocks out backwards. Keep the bar close to the legs and descend to a position where the back is parallel to the floor. Slowly and under control, recover to the starting position. It is critical that the lifter maintain the 5-10 degree bend in the knees throughout the entire range of motion. The movement is not at the waist but at the hips. The spine should not flex or bend forward at any point in the range of motion.

Key Points: Be careful to maintain a flat and slightly arched back when doing this exercise. The knees must stay at the same angle of bend through out the entire range of motion. Do not use the quads by flexing and extending the knee joint. If done correctly this exercise will not injure a healthy lower back. It may be contraindicated for those with past low back problems. Start using an unloaded barbell and progress to lightweights. The athlete's hamstring flexibility will determine depth. Do not round the back to get lower, keep it flat and arched, rotate at the hips. Strive to reach parallel but do not round the back. The work should be done by the hamstrings predominately not the lower back. Use smaller diameter weights (25 lbs, 35 lbs) if a full range of motion cannot be completed without the plates touching the floor.


Rear Raise

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Equipment: Use dumbbells for this exercise.

Starting position: Do this exercise standing or prone on an incline bench if there is a history of lower back problems. Stand bent over with a body posture similar to the bottom position of the RDL. Begin with the arms hanging straight down from the shoulder thumbs pointed straight ahead.

Movement: Keep the arms straight and raise them straight out to the side, pause at the top and lower the weight slowly. At the top of the range of motion the torso should form a 'T'. Do not allow the arms to come back towards the hips as they reach the top of the range of motion. The thumbs should be pointed straight ahead and palms facing the floor throughout the entire range of motion. Do not rest at the bottom, swing the weight up, or stand up at the top. Use the strength of the shoulders to raise and lower the weight.

 


Stability Ball (SB) 3pt Shoulder

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Equipment: You will need a stability ball, 65cm, and a pair of dumbbells or plates for this exercise.

Starting Position:
Sit tall on top of the stability ball with your feet flat on the floor in front of you.  Your core must be tight to maintain a tall position and proper posture.  Holding the dumbbells or plates in your hands, your palms should be facing in to start the exercise.

Movement:
You will be completing 3 shoulder movements in this exercise.  The first is a side lateral raise, sometimes referred to as the ‘T’.  The second is a 45 degree raise often referred to as the ‘Y’.  While performing the Y, your thumbs should be up as you lift the weights at an angle of 45 from your midline.  Raise the weights to eye level, pause and return to the starting position.  The third movement is a front raise or ‘I’.  During this exercise keep your thumbs up and palms in during the front raise.

Key Points:
Proper posture is essential to this exercise.  Keep the core tight and the movement slow so you can stay tall on the ball.  Perform all T’s first, then Y’s, then I’s.


Stability Ball (SB) 4pt Arm Raise

 

 

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Equipment:
You will need a stability ball for this exercise.

Starting Position:
Start by lying prone with your hips on top of the stability ball and your feet on the ground.  You may need a spotter to hold down your feet.  Extend your hips to bring your body into a straight line.  The first movement is the “I” so your arms should be straight out in front of your body with your palms down.

Movement:
There are 4 movements to this exercise and all reps should be performed in the first position before moving to the second.  For each position, start with your arms lowered toward the ground and then raise them slowly, using a full range of motion, and pause at the top.  The positions are referred to as I, Y, T, and A because they resemble those letters as you make the movement.  When performing the I, your arms should be extended straight in line with the rest of your body and your palms facing down.  In the second position, the Y, your arms should be out at a 45 degrees with your thumbs up.  During the T, your arms are straight out to the side with your thumb up and for the A your arms are at 135 degrees with your thumbs down.

Key Points: Make specific note of the hand placement in each position.  Remember to keep your hips extended and perform all your I’s, then Y’s, then T’s, before finally move to the A’s.


Stability Ball (SB) Hip Extension

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Equipment: You will need a stability ball for this exercise.

Starting Position:
Start by lying with your back on the ground.  Bring your knees to your chest so that your thighs are perpendicular to the ground.  With your knees bent at 90 degrees, place a stability ball under your feet.  Your ankle should be slightly plantarflexed so your feet rest flat on the upper curve of the ball.

Movement: Press through your heels to raise your hips into full extension.  You should be in a straight line at the top.  Pause and lower slowly.  Raise right back up at the bottom.  Do not rest on the floor.

Key Points:
Proper positioning is key to this exercise.  Also make sure you perform each repetition under control through a full range of motion.


Stability Ball (SB) Leg Curl

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Equipment: A 55-65 cm stability ball.

Starting Position: Lay with the back on the floor, heels and the back bottom portion of the calves on the ball, arms extended along the length of the torso.

Movement: Press the heels and the back bottom portion of the calves into the ball raising the hips so that the ankles, knees, hips and shoulders line up. Slowly curl the heels towards the buttocks, as the feet near the buttocks the hips should rise, keeping the knees hips and shoulders lined up. Pause in the full contracted position with the heels as close to the buttocks as possible. Slowly extend the legs back out to the starting position, this represents one rep. Never allow the buttocks to touch the ground until all the prescribed reps have been completed.

Key Points: The hips should remain high throughout the entire range of motion. The knees, hips and shoulders should always line up straight.


Stability Ball (SB) ISO Negative (IN) Leg Curl

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Equipment:
A 65-75 cm stability ball

Starting Position:
Start by lying with your back on the ground.  Then, position both feet on top of the stability ball.  Lift the hips off the ground so that your body is a straight line from heels to shoulders.

Movement:
Keeping the hips up, pull the stability ball in towards the buttocks with both feet until full range of motion has been reached.  Lift one foot off of the ball and push the ball back to the starting position using the one leg remaining on it.  Place both feet on the ball and repeat the first motion inward.  Repeat the second step using the opposite leg, alternating each time.

Key Points:
As the ball is brought closer to the body, be sure to move the hips up as well.  Keep the hips and shoulders in a straight line throughout the entire motion.


Shoulder Matrix

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Equipment: Two evenly weighted dumbbells or plates no greater than 15 lbs.

Starting Position: This exercise consists of 6 movements to equal 1 rep. 3 of the movements start below the waist and 3 movements start above the waist. Form a 90 degree angle between the forearm and arm at the waist. Bring the 90 degree angle up from the waist with palms facing each other and arms perpendicular to the ground (this is starting position).

Movement: From Starting position, bring the hands straight overhead by straightening the elbows. Come back down to start position. Bring elbows out to the side, forearms facing straight ahead (start of 2nd movement). Bring the hands straight overhead by straightening the elbows. Come back down to the start of the 2nd movement. The 3rd movement is a diagonal punch in front of the body across the face (left punch, then right punch.) Bring the arms down to the side of the body with palms facing posterior (behind) to the body (4th movement start). Raise the arms forward while forming a 90 degree angle at the elbow with the forearm and arm (this will look like a football goal post.) Bring the arms back to the start of the 4th movement. Palms will now face anterior (in front) of the body with the thumbs pointing away from the body (5th movement start). Raise the palms up the frontal plane (up the side of the body) with a 90 degree angle at the elbow with the forearm and arm. Bring the arms back to the start of the 5th movement. The last movement is an upper-cut wrapped around the head. From the start of the 5th movement form a 90 degree angle while cutting the arm across the body. Repeat with other arm.

Key Points: When a 90 degree angle is called for make sure that the arms are parallel to the ground. The point of this exercise is to work the smaller musculature of the shoulder by going heavy with weight the deltoids will be doing most of the work.


Shoulder Press

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Equipment: Use two evenly weighted dumbbells and an 80-90 degree bench for this exercise. A spotter is mandatory for this lift.

Starting position: Sit on the 80-90 degree bench with the dumbbells upright on the thighs. The lifter can use the thighs to "kick" the dumbbells up to their shoulders. Alternatively the spotter can assist the lifter in getting the dumbbells to this position. The torso should be upright and the buttocks should be all the way to the back of the bench. The dumbbells can be held like a barbell with the palms facing away from the lifter. Alternatively, the lifter can turn their palms inward slightly or have them turned in entirely so that the palms are facing one another.

Movement: Press the dumbbells forcefully but under control, to a position overhead. At the top, the arms should be straight and the torso erect. Do not lean backwards and arch the back excessively when pressing. Pause at the top with the dumbbells directly over the head, not in front of the face, and then slowly lower the weight back to the starting position at the shoulders. The dumbbells can come towards each other while pressing. Care must be taken not to bang the dumbbells into each other, which may result in a loss of balance.

Spotting: Assist the lifter in getting the dumbbells into the starting position. Stand behind the lifter with the hands ready to spot at the wrist. Do not spot at the elbows as this can cause the dumbbell to come back down towards the lifter's face.

Key Points: The dumbbell shoulder press must be done with perfect form and a manageable weight. Large poundage increases will inevitably result in poor form.


Shrugs

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Equipment: Use two dumbbells or a trap bar for this exercise.

Starting Position: The weight should be held at arm's length, near the mid-point of the thigh and palms facing one another.

Movement: Keep the chin down towards the chest and the arms completely straight. Shrug the shoulders as high as possible trying to touch the ears. Pause at the top before slowly lowering the shoulders back to the starting position. The torso must be kept upright, chest out and back slightly arched. Do not lean backwards when shrugging. The knees should remain "soft" and not locked in order to take pressure off of the lower back. Keep the head in a neutral position, looking forward. Do not bury the chin in the chest or tilt the head back. Also do not turn the head right or left while performing this exercise.


Side Lunge

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Equipment: A barbell, plate, or sandbag can be used for this exercise.

Movement:
Starting with your feet together, step out to one side and have your foot land with a slight outward toe angle. Sit your hips down and back keeping your chest up and the back leg straight. Push off that foot and return back to the start. Alternate legs as you go.

 


Single Leg Squat

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Equipment: It is recommended that dumbbells be used for this exercise. Alternately a plate can be used as well. When athletes arrive on campus they will be taught this movement with a barbell. This exercise is done most effectively in a power rack with a 6-12 inch box, platform or bench.

Starting position: Holding the dumbbells at the side, position one foot out slightly in front of the body with the other foot behind on top of the box, platform or bench.

Movement: Keep the torso nearly vertical for the entire range of motion, chest out, shoulders back, chin up. Place the front foot out far enough so that the shin is nearly perpendicular to the floor and the knee doesn't come over the toes. Concentrate on using the front leg to lower and raise the body, the back leg is there for balance. Bend the front knee and push the hips back and down keeping the heel on the floor. Go down until the hip is as deep as the knee. Drive the front heel through the floor and straighten the leg completely. This is one rep. Perform all of the desired reps with one leg before switching legs.

Key Points: Some balance is required to do this exercise effectively. Start with no weight then gradually add resistance. Make sure to keep the back straight with the shoulders over the hips. The shoulders should come up before the hips. If the front foot needs to be moved, do not hop. Place the back foot on the ground before moving the front foot.


Single Leg Box Squat

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Equipment: Perform this exercise with just bodyweight before adding additional weight. When this exercise is mastered a plate can be used for additional resistance. Use a sturdy box that is between 12-24 inches high.

Starting Position: Place the right foot at the edge of the box so that there is space between the instep of the foot and the edge of the box. The left foot should hang over the side of the box.

Movement: Keep the torso nearly vertical for the entire range of motion, chest out, shoulders back, and chin up. Extend both arms and off leg out in front of the body for balance. Bend the working leg's knee and push the hips back and down keeping the heel on the box. Go down as deep as possible with a minimum depth of the hip as deep as the knee. Drive the working leg's heel through the box and straighten the leg completely. This is one rep. Perform all of the desired reps with one leg before switching legs.

Key Points: Not a lot of weight is necessary to make this an intense exercise. If the minimum depth is not reached, keep the off leg straight beneath the hip, squat down until the off leg's heel touches the ground and use it to get out of the bottom end range of motion.

 


Single Leg (SL) 2 Way Shoulder

 

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Equipment: You will need a pair of dumbbells or plates for this exercise.

Starting Position:
Start by standing tall with the dumbbells by your side.  Your palms should be facing your thighs.  Before you begin the exercise, lift your dominant foot off the ground and stabilize on one leg.

Movement:
The two movements for this exercise are a lateral raise and a front raise.  Refer to those exercises for further assistance if needed.  Perform all reps for lateral first and then complete the front raise.  

Key Points:
Maintain your posture on one leg the entire time.  Perform slow, strict reps as you proceed through the set.


 

Single Leg 5 Point Lunge Matrix

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Equipment: It is recommended to keep it bodyweight.

Movement: This movement is a lunge in 5 points (forward, 45 degree angle, lateral, 135 degree angle, and reverse).

Forward: Start with both feet together, step out with the right foot and pause with both knees slightly bent. Bend the right knee until the right thigh is parallel to the floor. Keep the torso near vertical throughout the rep, chest out, chin up and shoulder over the hips. Step out long enough so that at the bottom the right (lead leg) shin is perpendicular to the floor and the knee remains over the ankle. Press the right foot through the floor returning to the start position with both feet together in one fluid movement.

45 degree angle: Start with both feet together, step out at a 45 degrees angle to the right with the right foot with the right knee slightly bent and the left toe pointing forward. Bend the right knee until the right thigh is parallel to the floor. Keep the torso near vertical throughout the rep, chest out, chin up and shoulders over the hips. Step out long enough so that at the bottom the right (lead leg) shin is perpendicular to the floor and the knee remains over the ankle. Press the right foot through the floor returning to the start position with both feet together in one fluid movement.

Lateral: Starting with your feet together, step out to one side and have your foot land with a slight outward toe angle. Sit your hips down and back keeping your chest up and the back leg straight. Push off that foot and return back to the start.

135 degree angle: Start with both feet together, bringing your right leg up parallel to the ground, open up the hip by rotating the leg 135 degrees. Rotate your torso toward the right leg, chest out, chin up and shoulders over the hips. Step out long enough so that at the bottom the right (lead leg) shin is perpendicular to the floor and knee remains over the ankle. Push off that foot and return back to the start.

Reverse: Start with both feet together, step back with the right foot and pause with both knees slightly bent. Bend the left knee until the left thigh is parallel to the floor. Keep the torso near vertical throughout the rep, chest out, chin up and shoulder over the hips. Step out long enough so that at the bottom the right (lead leg) shin is perpendicular to the floor and the knee remains over the ankle. Press the right foot through the floor returning to the start position with both feet together in one fluid movement.

Key Points: Make sure the shoulders stay over the hips and avoid bending at the waist. Keep the abs and low back tight. After stepping forward or backwards pause and keep the front knee over the ankle. At the bottom of the forward and reverse lunge position the knee should not touch the ground and the knee and ankles should be at a 90-degree angle. At the bottom of the 45, 135 degree angles and lateral lunge the knee should be slightly bent (more straight). Little
resistance is needed to make this exercise intense.

 


Skaters

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Equipment: No weight is necessary for this exercise. A shock absorbing surface is recommended.

Starting Position: Start standing on the right foot with the left leg bent and foot off the floor. Bend over and place the left hand on the right foot.

Movement: From the starting position, swing the left arm and leg out to the side and jump to the left as far as possible. Land on the left foot and squat down and touch the left hand to the right foot. Spend as little time as possible on the ground, once the foot lands and the hand touches, jump back across as far as possible. Each time a foot touches the ground it is one rep. Repeat this sequence for the prescribed number of reps.

Key Points: Make sure to land softly and quietly with soft knees. Do not jump up. Jump horizontally as far as possible.


Snatch

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Equipment: An Olympic platform is necessary for this exercise.

Starting Position:
We perform all of our Olympic lifts from the hang position. To determine the proper grip, lift a bar with no weight over your head in front of a mirror. The bar should be approximately 6 inches over your head when your elbows are locked out. Grasp the bar with an overhand grip and pull it tight to your legs. Keeping your chest up, squat down and lift the bar to the standing position using your legs. Once in an upright position, slowly lower the bar, using RDL technique. Feet should be under your hips.

Movement:
To initiate the exercise, simultaneously jump and shrug with the bar. At the completion of this movement, allow your elbows to go straight out to the side as the bar travels tight up your body. Once the bar reaches chest level, flip the wrists and allow the bar to travel overhead to the catch position.

Key Points:
To ensure maximum transfer of energy to the bar, it is important that you keep your arms straight until you fully complete the shrugging motion. During any Olympic lift, technique and speed are critical. Do not sacrifice either for increases in weight. Every repetition is a maximal effort. Make sure you reset between reps. If injury prevents you from performing any Olympic lift, box jumps are the best substitute.


Split Squat

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Equipment: It is recommended that dumbbells be used for this exercise. Alternately a plate can be used as well. When athletes arrive on campus they are taught this movement with a barbell. This exercise is done most effectively in a rack.

Starting position: Hold dumbbells to the side of the body, step the right foot in front of the body about 1.5-3ft apart.

Movement: Place the right foot out far enough so that the shin is nearly perpendicular to the floor and the knees stay behind the toes. (Stay in this split position throughout all your reps on the right leg.) Bend your left knee to the floor while keeping your right knee behind the toes. Go down until the knee lightly touches the floor. Drive the front heel and back toe through the floor and straighten the legs. Keep the torso nearly vertical for the entire range of motion, chest out, shoulders back and chin up. This is one rep. Perform all of the reps with the right leg before switching to the left leg.

Key Points: Balance is required to do this exercise effectively. Start with no weight and then gradually add resistance. Make sure to keep the back straight and have the shoulders over the hips. The shoulders should come up before the hips.

 


Squat to Press

 

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Equipment:
Dumbbells or a Barbell will be needed for this exercise.

Starting Position:
Start by holding dumbbells at shoulder level with palms facing ears.  

Movement:
Start the decent by sitting your hips down and back into a full squat position.  Immediately from the full squat position, explode into an upright position pressing dumbbells overhead simultaneously.  Pause and gain control of weight overhead before lowering weight down to shoulders into starting position.

Key Points: Focus on sitting into a full squat position before moving into the upright position. During the pressing motion keep core tight to avoid arching low back.  If arching of back can’t be avoided decrease the weight used immediately.  One should reset starting position between each repetition of the clean to press.


 

Step Downs (Single Leg Step-Ups)

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Equipment: It is recommended that dumbbells be used for this exercise. Alternately a plate can be used as well. Use a sturdy box that is between 12-24 inches high. Proper box height will put the athlete's thigh in a position parallel to the floor with one foot on the box and one foot on the floor.

Starting Position: Hold dumbbells in either hand or a plate against the chest. Place the right foot on the box so that the heel is completely on the box with space between the foot and the edge of the box.

Movement: Hold dumbbells in both hands or a plate against the chest. Place the right foot on the box so that the heel is completely on the box with space between the foot and the edge of the box. Keep the chest out and shoulders back over the hips. Step up bringing the left foot off of the floor and onto the box. Lower the left leg back to the floor slowly. This is one rep. Once the foot has touched the floor step back up to the knee-high position and pause. Repeat this for the desired number of reps and repeat the process with the left foot on the box.


Step-Ups

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Equipment: It is recommended that dumbbells be used for this exercise. Alternately a plate can be used as well. Use a sturdy box that is between 12-24 inches high. Proper box height will put the athlete's thigh in a position parallel to the floor with one foot on the box and one foot on the floor.

Movement: Hold dumbbells in both hands or a plate against the chest. Place the right foot on the box so that the heel is completely on the box with space between the foot and the edge of the box. Keep the chest out and shoulders back over the hips. Step up driving the left foot off of the floor into a knee high position. Lower the left leg back to the floor slowly. Alternate legs. Once the foot has touched the floor step back up to the knee-high position and pause. Repeat this for the desired number of reps.

 


T-Stability Rolls

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Equipment:
This is a bodyweight exercise.

Starting Position: Start in push-up position with both hands on the ground

Movement: From the starting position rotate to one side with just one hand on the ground and the other hand straight up in the air as if forming a T with your arms and body. The top leg should be out in front and both feet should be flat on the ground. Rotate to the other side and then repeat from side to side. Each rotation counts as 1 rep.

Key Points: Keep the core tight throughout the movement.


Trap Bar (TB) Dead Lift

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Equipment: A trap, or hex, bar with plates and collars will be needed for this exercise.

Starting Position:
To start this exercise you will have to lift the weight off the ground.  Grab the trap bar with an even grip.  Drop your hips down low and keep your chest up with your head level to ensure proper alignment of the spine.  You should not round your back at any point during this exercise.  Once you are in good position, lift the bar off the ground and stand tall.  Your feet should be just outside shoulder width and your toes slightly turned out.

Movement:
Slowly start the decent by sitting your hips down and back.  Focus on keeping your chest up and head level to maintain proper position of the spine.  Lower the bar until the plates just about tap the ground.  Raise the bar back up in the same manner as you did to start the exercise.  

Key Points:
This is a squatting exercise and should not be confused with the RDL where your legs remain stiff.  As mentioned, position of the spine is critical.  Keeping the core tight will assist in stabilization throughout the exercise.  Complete a full range of motion without bouncing or resting the weight on the ground.


Upright Row

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Equipment: Use a straight bar, e-z curl bar, or dumbbells for this exercise.

Starting Position: Stand straight, chest out, eyes focused straight ahead. Grasp the bar with an overhand or pronated grip that is less than shoulder width with the arms hanging straight down; weight close to the body.

Movement: Pull the hands up to the chin, keeping the elbows higher than the hands. Pause at the top before lowering the weight slowly until the arms are straight. Keep the weight close to the body through the entire range of motion, do not arch the back or throw the weight to the top.

Key Points: This exercise may be contraindicated for those with shoulder impingement. Make sure to keep the legs straight throughout the entire range of motion; don't use the legs to get the weight up.
















Courtesy: Princeton Athletic Communications
          Release: 03/04/2008
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