Primary Muscles Used: Rear Delts Upper Traps Rhomboids Key Points To Keep In Mind: Band should be choked to a rack or piece of equipment that is approximately face level. Keep ribs down, arms long, and pull back with the elbows coming back behind the body. Always keep the elbows up and pull towards the…
Primary Muscles Used: Lats Mid Traps and Rhomboids Key Points To Keep In Mind: Chest should be flat against the pad, with feet against the support piece at the back. Keep head and neck neutral. After unracking the lever arm, pull elbows back without allowing shoulders to roll forward. Various grip positions may be offered…
Primary Muscles Used: Lats Mid Traps and Rhomboids Obliques/Trunk Key Points To Keep In Mind: Starting position is such that feet are even, with one arm placed on a bench or other support piece of equipment. Row back towards the hip and middle back, focusing on pulling the elbow back. Ensure that the torso remains…
Primary Muscles Used: Lats Mid Traps Obliques/Trunk Key Points To Keep In Mind: Start in the half kneeling position, one leg up, the other leg with the knee on the floor. The arm that will row will be on the same side as the leg that is down. Ensure that the torso remains upright, as…
Primary Muscles Used: Deltoid Triceps Obliques/Trunk Key Points To Keep In Mind: Start in the half kneeling position, one leg up, the other leg with the knee on the floor. The arm that will press will the on the same side as the leg that is down. Ensure that the torso remains upright, as there…
Primary Muscles Used: Hamstrings Glutes Erectors Key Points To Keep In Mind: Start in the kickstand position, where one foot is off-set forward, and the back leg is supported with the toes on the ground. This can be loaded in a various of ways, but typically DB’s and KB’s work best hanging from the sides.…
Primary Muscles Used: Pectoralis Major Triceps Abdominals Key Points To Keep In Mind: Ensure the client can hinge properly. Back should remain neutral while bent over. This should be done explosively and with high effort. Press hard. Use a med ball that will bounce back some, and should be on the light side, 4-10 pounds…
Primary Muscles Used: Transverse Abdominis Abdominals Obliques Lats Key Points To Keep In Mind: Keep the back from tailbone to head flat on the floor. This is a quality based movement. Good quality reps and slow tempo are very important. Pick a variation that suits your experience level. Keep pelvis tucked hard and pulled towards your…
Primary Muscles Used: Shoulders Triceps Key Points To Keep In Mind: Keep the wrists over the elbows. Hands should be slightly wider than shoulder width, or about your bench press hand position. When pressing overhead, shoot your head through the “window” or between your arms, so that the bar is over your hips and ears.…
