Purpose: General upper body strength. Upper back and biceps. Quick Coaching Cues Feet hip width apart. Knees slightly bent. Back straight. Chest facing the ground, close to parallel. Common Mistakes Chest too high. Back rounded, not flat. Feet too far apart. Questions / Comments?
Purpose: General upper body strength. Triceps and shoulders. Quick Coaching Cues Hands a little wider than shoulder width apart. Hips close to the bench. Full range of motion. Common Mistakes Body too far from the bench. Keep the hips as close to the bench as you can. Not completing a full range of motion. Modify … Read more
Foot Elevated Weighted Hamstring Bridge Hold Purpose: Unilateral lower body strength. Hamstrings. Quick Coaching Cues Leg only slightly bent. Ankle flexed, pressing through the heel. Common Mistakes Leg is too bent. There should only be a slight bend. Foot is flat. Ankle should stay flexed with only the heel in contact with the ground. Questions … Read more
Purpose: Unilateral lower body strength. Hamstrings. Quick Coaching Cues Leg only slightly bent. Ankle flexed, pressing through the heel. For elevation, you can use a low box, rubber bumper plate, foam block, etc. Try this modification if you don’t have a way to elevate the foot. Common Mistakes Leg is too bent. There should only … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Kettlebell or dumbbell Quick Coaching Cues Keep the weight close to the body. Lower the weight all the way to the ground. Hips should always be lower than the shoulders. Low back straight, not rounded. You can use a kettlebell or dumbbell. Common Mistakes Allowing the weight … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Keep the weight close to the body. Lower the weight all the way to the ground. Hips should always be lower than the shoulders. Low back straight, not rounded. Common Mistakes Allowing the weight to “leave” the body. Keep the weight close on the … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Use a seat height appropriate for your ability. You can place something sturdy on top of the bench to elevate your squat height if needed. Chest up, back straight. Foot flat on the ground. Common Mistakes Using a weight that’s too heavy. Start with … Read more
Purpose: Hip strength. Upper quads and hip flexors. Quick Coaching Cues Sit up tall, keep upper body upright. Legs straight, ankle flexed (toe pulled toward you). Common Mistakes Leaning back. Not lifting high enough. Try to lift to hip height. Questions / Comments?
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Chest facing the ground. Low Back straight, not rounded. Knees slightly bent. Lift only the arms, not your torso. You use dumbbells or small metal or rubber weight plates (1-8lbs) Common Mistakes Torso not low enough. Your chest should be almost parallel to the … Read more
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Knees slightly bent. Stand tall. Back straight. Common Mistakes Rocking the upper body, using momentum. Don’t swing your upper body. Decrease the weight if needed. Questions / Comments?
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