Level 2/3 - Instructions and Teaching Points

Level 2/3 -

Instructions and Teaching Points

Copyright FASTER Health and Fitness 2015 - Only for use on FASTER Courses

Level 2/3 -


General Instructions for all CV Machines

When introducing cardiovascular machines to a client, the IDEA teaching sequence can be used.

I – Introduce the machine

D- Demonstrate the machine

E- Explain the set up and key teaching points

A- Get the client ‘active’, let them have a go (the instructor should observe and correct during this time)

Console Instructions: It is important not assume that all clients know how to enter data into the console. Often clients forget what they have been told or simply do not know how to programme their workout. It is your responsibility to ensure the client understands how the console display actually works and the different programme options available on each CV machine. The Machines can only work with the information the client gives them, so it is vital that the information entered is correct.

Using the ‘Quick Start’ option is often favoured by gym members, however for a more detailed workout the following information is essential, weight and desired heart rate range.


Level 2/3 -


Treadmill

Cardiovascular fitness is improved at a similar rate whether you run on a treadmill or outside on the road or track. The treadmill provides many benefits such as convenience and it is not weather dependant. Treadmill running is a high impact aerobic modality that is simple to perform and emphasises the cardiovascular system. The disadvantage of treadmill running is related to the lack of specificity when training for road or track racing.

Muscles Worked:

Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and soleus, Hip Flexors,

Tibialis Anterior

Set Up Instructions:.

Have the client stand astride the treadmill belt and input the data to start, stop and increase/decrease the gradient and belt speed

Start the machine at a very low speed to allow you to step on.

Start walking at firm controlled pace.

Increase pace when it feels comfortable

Teaching Points

Maintain a position in the centre of the bank

Allow the client to set a comfortable stride length that feels relaxed

Keep the back upright and relaxed with a slight lean forwards from the ankles.

Strike the belt with a heel to toe action. As speed increases the foot strike becomes more flat. At sprint speeds, the ball of the foot may contact the surface first

Shoulders should be relaxed to allow a forward and back arm motion. For sprinting, a powerful arm drive is important.

Adaptations:

Treadmill walking and treadmill running

Incline walking is a good way to increase intensity whilst keeping the workout low impact.


Level 2/3 -


Upright and Recline Bike

Technique

The goal is to develop a smooth pedalling action, applying pressure throughout the whole cycle. By pulling up with one foot whilst pushing down with the other ensures good torque production however many clients find this difficult to coordinate.

Pedal cadence refers to the pedal speed i.e. the number of revolutions per minute

(RPM). In general terms, a comfortable cadence will be between 70 and 90 RPM.

Muscles Worked:

Quadriceps, Hamstrings, Gluteus Maximus, Hip Flexors, Soleus, Gastrocnemius,

Tibialis Anterior

Set Up Instructions:

It is important that the correct seat height is established. This influences the range of motion of the legs therefore affecting the muscles force production.

The seat should be level with the hip of the client when stood alongside the cycle. To check the seat is the correct height, the client should have a 10-15 degree bend in the knee when the foot is at the bottom of the pedaling stroke.

A seat that is too low can put excessive strain on the knee.

A seat that is too high forces the pelvis to rock from side to side and allows the knees to hyperextend.

Check the straps of the pedals and adjust to ensure the feet are held securely.

Teaching Points

Sit tall, facing forward with abdominals supporting the back. If leaning forward with arms on the handle bars, ensure the client is leaning from the hip, not the thoracic spine.

Pedal without rocking from one side to the other.

Place the feet flat on the pedal to reduce the amount of stress on the ankle and foot.

Keep hips, knees and ankles in line


Level 2/3 -


The Rowing Machine

The rowing machine provides a full body workout and works the muscles through a wide range of motion. It is an excellent non impact aerobic activity which can help develop high levels of fitness and an intense calorie burning exercise as it involves both the upper and lower body.

Proper technique is vital for staying injury free, with a focus on both mechanics and breathing. A correct rhythm of exhaling on the drive and inhaling on the recovery is a stabilising force for the upper body.

The Drive

Peak power should be achieved during this phase of the stoke.

Begin the drive by extending legs and pushing off against the foot pads. Keep your core tight, arms fully extended and back firm as you transfer power to the handles.

When the hands pass over the knees, use the arms to pull the handle into the abdomen.

Do not pull the handle into the chest as this leads to hyperextension of the spine.

Keep a small bend in the knee on full extension.

The Finish (also called The Release)

The arms should be pulled in with the forearms nearly horizontal and close to the body.

The upper back should be tilted back slightly past the perpendicular and the legs fully extended but knees not locked.

The Recovery

Extend the arms by straightening the elbows and returning the handle toward the flywheel.

Lean the upper body forward at the hips to follow the arms.

Gradually bend the knees and slide forward on the seat to the start position.

Ensure that the chain stays parallel to the ground at each phase.

The heels will rise off the footplate, ready to commence at the ‘start’ position once more.

Precautions

Clients with back conditions should be made aware that although rowing supports the body and is non impact, the high bending stress placed on the lumbar spine could make their condition worse.


Level 2/3 -


The Rowing Machine Continued

Muscles Worked:

Quadriceps, Hamstrings, Gluteus Maximus, Soleus, Gastrocnemius, Rhomboids,

Trapezius, Biceps, Latissimus Dorsi, Posterior Deltoids

Teaching Points

The Start (also called ‘The Catch’)

Adjust the foot straps so they are level with the widest part of the foot tighten them securely.

Take the handles with an overhand grip, shoulder width apart.

Extend the arms towards the flywheel, keeping the wrists straight.

The back should have a neutral spine position, leaning slightly forward from the hip.

Head should be looking forward.


Level 2/3 -


The Cross Trainer

The cross trainer is designed to simulate walking or running without causing excessive pressure to the joints. These machines offer a non-impact cardiovascular workout that can vary from light to high intensity based on the resistance preference. Most elliptical trainers work the user’s upper and lower body, however many allow a legs only action if the client wishes.

Muscles Worked:

Quadriceps, Hamstrings, Gluteus Maximus, Gastrocnemius, Soleus, Hip Flexors,

Deltoids, Biceps and Triceps, Latissimus Dorsi, Trapezius

Foot Placement and Body Position

When mounting the cross trainer ensure the pedal closest to you is parallel with the floor

Hold the fixed handle, place the foot on the pedal and swing over to place second foot on the other pedal.

The feet should be flat on the pedal to maintain balance and reduce the amount of stress on the ankle and the foot.

Teaching Points

Begin cross training at a comfortable pace, gradually increasing intensity ensuring effort is evenly distributed between arms and legs.

Stand tall, keep looking forward

Hips, knees and ankles in line

Ensure knees do not lock out at the end of the backward movement.

Maintain 60-80 spm (Int/Adv) 50-60spm (beg)


Level 2/3 -


Resistance Training

Teaching Safe Lifting of Free Weights (the deadlift):

Before a client starts a free weight exercise, it is important that you teach them safe lifting. This is crucial for health and safety and to avoid any unnecessary back injuries.

When you teach safe lifting, you are effectively performing an exercise called the Dead

Lift. Below outlines the important points when teaching safe lifting;

1. Set up for safe lifting

Foot Stance. Place the toes underneath the barbell with the feet hip distance apart.

Chest Up. Lift your chest and pull your shoulders back. Keep this position at all times & your back will never be able to round.

Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.

Flex at the Knees and Hips; with the weight in our heels and knees not forward over the toes.

Grip Width. Grasp the bar with an over hand grip about shoulder width apart.

Performing the Deadlift..

Lift the bar by standing up, leading with the shoulders and maintaining neutral spine position.

Keep the barbell close to your body throughout the whole lift, extend until the back and legs are straight, but not hyperextended.

Squeeze Your Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.

3. Bringing the Weight Down.

Chest Up, look forward. Neglecting to do both will make your back round. Keep your chest up, shoulders back & look forward.

Bar Close to You. Keep the bar in contact with your thighs until it reaches knee level. It’s friendlier on your back.

Dumbbells can be lifted in a similar manner. Place them on the floor, just to the outside of each foot, then deadlift with one in each hand.


Level 2/3 -


Spotting

Spotting of Free Weights:

Spotting refers to the use of a person, such as a Gym Instructor or a Personal Trainer, to assist in the execution of an exercise to help protect the client from injury (Earle and

Baechle, 2000). Correct spotting is paramount to ensure the safety of an individual during resistance training programme. The three main functions of a spotter are:

To hand they weight safely to the exerciser before the set starts and taking the weight away again afterwards

To assist the client if in difficulty

To apply high intensity training techniques

To ensure correct technique, give feedback on technique and help to encourage and motivate the exerciser

Observer the exerciser closely and give assistance if necessary

Because of the implications of safety, it is important to have good understanding between spotter and exerciser and that they are clear about the verbal commands being used.

It is recommended by Earle and Baelche (2000) that you should spot for the following types of free- weight exercises:

Overhead exercises

Exercises with the bar racked on the anterior deltoids or clavicle (front squat)

Exercises with the bar on the back (back squat)

Exercises with the bar over the face (bench press, flyes, lying tricep extension)

When you are about to spot an exercise be sure that you have taken into consideration the following:

The spotter should be strong enough to assist the client if required

During the performance of certain exercises ( e.g. heavy back squat), more than one spotter may be required to ensure the safety of the client

Spotters should know the correct exercise technique for the exercise they are spotting

Spotters should know how many repetitions the client is attempting to lift

Spotters should be attentive at all times to the clients and the performance of their technique


Level 2/3 -


Spotting - Spotting barbell bench lifts

This includes lifts such as bench press, lying triceps press and bent arm pullover.

These exercises are more risky as the bar is above the head and neck and could cause serious injury.

From stands: the bar rest in the safety stands above the exerciser’s head.

The spotter stands directly behind the bend as close as possible to the bar. Some benches have elevated footplates to help do this.

Both the spotter and the exerciser take hold of the bar. The exerciser establishes the correct width of grip at this point.

On the exerciser’s command – “spotter in” – both the spotter and the exerciser lift and guide the bar to above the chest. The spotter should attempt to keep the bar close to his/her body so that no undue stress is placed on the lower back.

The exerciser will then say – “my bar”- and the spotter can let go and the set begins. It is important that the spotter stays close and continually observes throughout the set, in order to give quick assistance if necessary

Once the set is complete, the exerciser gives the command – “spotter in” – and the spotter again steps in and holds the bar. Both exerciser and spotter support the bar back into the safety stands. Remember – the exerciser will be fatigued at this point so the spotter must be prepared to support the whole weight.


Level 2/3 -


Spotting - Spotting barbell bench lifts

From the Floor:

The spotter dead lifts the bar from the floor and steps behind the bench.

The exerciser reaches behind their head and takes hold of the bar with the correct width of grip.

The exerciser gives the command – “spotter in” – and both guide and support the bar into position above the chest. It is important that the spotter keeps the bar close to his/ her body by stepping around the side of the bench with one foot and leaning forward from the ankle.

The exerciser will then say – “my bar” – the spotter lets go and the set begins.

Once the set is complete, the exerciser gives the command – “spotter in” – and the spotter again steps in and holds the bar. Both exerciser and spotter support the bar back to a safe position behind the exerciser’s head. Remember – the exerciser will be fatigued at this point so the spotter must be prepared to support the whole weight.

The exerciser then gives the command – “take” – the spotter takes the bar, steps back a pace and dead lifts it to the floor.


Level 2/3 -


Spotting Dumbbell Bench Lifts (CYQ 2011):

This procedure must be used for any exercises that involve dumbbells and benches.

E.g. lying dumbbell flyes, chest press, lying tricep extension etc. If the exerciser is using a light weight and training to low levels of fatigue, then it is safe for them to handle the dumbbells into and out of position without the aid of a spotter. For heavier weights and when training to a high degree of fatigue or failure, the following procedure needs to be followed:

Place the dumbbell on either side of the bench

The spotter dead lifts one weight at a time, holding it by the ends with both hands.

The exerciser reaches out to the side, grips the dumbbell as give the command –

“spotter in”.

Together the spotter and exerciser then guide and support the weight into position over the chest.

The exerciser says – “my weight” – and the spotter lets go. The procedure is then repeated for the other dumbbell on the other side and the set can start.

Once the set is finished the exerciser call – “spotter in” – the spotter grips one dumbbell by the ends and together they guide and support it to the side, clear of the exerciser’s body.

The exerciser gives the command – “take” – and the spotter takes the dumbbell and dead lifts it to the floor. The procedure is then repeated for the other dumbbell on the other side.


Level 2/3 -


Spotting Dumbbell Bench Lifts (CYQ 2011):

Spotting Back Squats:

Back Squats require that the bar be positioned across the top of the shoulders (upper back). If a light to moderate weight is being used – then the bar can be raised into position by doing the clean followed by a push press (see the back squat exercise description for more detail). However, if a weight is being used then a squat rack is needed. A squat rack holds the bar at the correct height for the exerciser so that they can step up and lift the bar from it and resting it across the upper back. In most instances, the exerciser will not need the assistance to take the bar from the squat rack.

However, they may need help during the set. In this case, the spotter stands close behind the exerciser and extends their arms forward under the exerciser’s arm and hold around the chest. The spotter has to move up and down along with the exerciser, shadowing the squatting movement.

Typically, when the exerciser fatigues it happens in the lowest position of the squat. The spotter than has to assist by lifting upward to help maintain balance. Once the exerciser is in a stable standing position then they can guide the bar back to the stands

If the spotter is not confident enough to assist in this way, or simply not strong enough alone, then it is recommended that two spotters are used, one standing at either end of the bar.

Spotting the Smith Machine:

A vertical press machine is called a “Smith Machine”. There are hooks to suspend the bar at different levels for various exercises and also has adjustable safety stops that should be set advanced by the exerciser. Even so, heavy sets performed to failure on the smith machine can make it difficult for the exerciser alone to return the bar to the hooks, so it is a good idea to have a spotter present just to be sure.


Level 2/3 -


Spotting

Extra Safety tips to Remember:

The term “free weight” means the equipment will not restrict movement. Thus, the use of barbells and dumbbells requires more muscular coordination than machines.

As movement is not restricted, the risk of injury is greater than with machines.

Precautions must be taken when using free weights. Ensure your client has a good grip, maintains a stable position sitting or standing, uses good technique or form.

When picking up weights up off the floor (or putting them down), lift with your legs, not your back.

Most accidents occur when a weight falls on a body part. This happens when a weight plate is not secure on a bar or when a dumbbell falls out of a person’s hand.

Advise your participants not to attempt to lift too much weight on their own. If they want to lift heavy weights, then they will need a spotter.


Level 2/3 -


Resistance Exercises and Muscles

Exercise Body Position & exercise action

Seated Chest

Press Muscles

worked:Prime movers –

Pectoralis MajorAnterior deltoidTriceps

Concentric Joint

Movement: horizontal flexion and elbow extension

Progressions/ Alternatives

Body Position:

• Sit down and adjust the seat height, so that the handgrips are just slightly above the chest level and slightly lower than the shoulders.

• Keep the back neutral and the head resting against the back support

• Take a pronated grip (palms down).

• Keep the wrists fixed. Do not allow the wrists to hyper extend as this leads to excessive strain on the joints

Exercise Action • Extend the arms until the elbows are straight but not hyper-extended.

• Lower the bar slowly under control back to starting position

• If a neutral grip is used (palms inward) the elbows will move closer to the body, working the triceps harder.

Alternatives:

• Bench press

•Dumbbell bench press


Level 2/3 -



Exercise Body Position & exercise action Progressions/ Alternatives

Seated Row Prime

Movers Trapezius &

Rhomboids –

Shoulder girdle

retractionLatissimus

Dorsi & posterior deltoidsShoulder

ExtensionBiceps &

BrachialisElbow

Flexion

Body Position:

• Adjust the seat height to allow the chest to rest against the support pad.

• Handgrips should be in line with shoulder height

• Keep feet firmly on the floor

• Maintain a neutral spine and adopt a narrow grip.

• Keep the elbows close to the body and the wrists straight

Exercise Action • Pull the weight towards your abdomen, as you inhale

• Make sure you lift your chest and retract fully

• Be careful to keep a constant pressure on the support pad.

• Then slowly return the weight to the start position

Alternatives:

• Low pulley row

• Bent over row

• Single are row


Level 2/3 -




Shoulder

Press Prime

Movers Deltoids –

Shoulder

abductionUpper trapezius –Shoulder girdle

elevationTricepsElb ow extension

Body Position:

• Sit comfortably on the seat and ensure that the back is upright, feet flat on the floor.

• Adjust the seat so handles are level with the shoulders.

• Keep the wrists straight, knuckles up and the elbows pointing down.

Exercise Action • Extend the arms until the elbows are straight but not hyper-extended.

• Engage the abdominals to avoid any arching of the back.

• Lower the handles slowly under control to the starting position.

• A neutral grip (palms inward) will emphasise the anterior part of the deltoids.

Alternatives:

• Seated dumbbell shoulder press

• Dumbbell frontal and lateral raise


Level 2/3 -



Exercise

Lateral Pulldown

Prime Movers

Latissimus Dorsi

Shoulder adduction

Trapezius

Shoulder girdle depression

Biceps & Brachialis

Elbow flexion

Body Position & exercise action

Body Position:

• Take an overhand grip on the bar with hands about one and a half to two times shoulder width apart.

• Sit into the machine directly below the cable pulley and lock your thighs under the pad, feet flat on the floor.

• Your arms should be straight, but not hyperextended.

• With your arms, lean back slightly, so that your sternum is now directly under the pulley.

Exercise Action • Whilst maintaining neutral spine, pull the bar down towards your sternum as you inhale.

• Lead the movement with the elbow and ensure that the cable is pulled down vertically.

• Maintain a neutral spine throughout the whole exercise. Do not arch the back excessively. A small backward lean from the hip is acceptable.

• Do not pull the bar any lower than the top of the chest.

• Return the bar under control to the start position.

Progressions/

Alternatives

Alternatives:

• Close grip

• Under hand grip

• Pull up


Level 2/3 -




Pec Dec

Prime Movers

Pectoralis major &

Anterior deltoids

Shoulder horizontal flexion


Body Position:

Adjust seat height so that the arms are parallel to the floor and forearms are at rights angles against the pads

Keep the back neutral and the head relaxed against the rear pad.

The feet should be placed firmly on the floor or foot rests.

Exercise Action

Place the hands and forearms against the pads so that the upper arms are perpendicular to the trunk.

Gently squeeze the pads together across the chest.

Concentrate on pressing the pads forward with the forearms. Do not use the hands to press the pads forward.

Perform each repetition in a smooth and continuous manner.

Alternatives:

Supine dumbbell chest fly


Level 2/3 -




Seated bicep curl

Prime Movers

Biceps and Brachialis

Elbow flexion


Body Position:

Adjust the seat height so that the elbow joint is in alignment with the pivot point.

Place the feet firmly on the floor.

Learn forward and rest the sternum on the pad, keep the back neutral and relaxed.

Take a supinated grip shoulder width apart.

Ensure the elbows are in alignment with the shoulders.

Exercise Action

Pull the bar to shoulder level under control so that the elbows are fully flexed

Lower the bar under control so the elbows are fully extended (not locked) and repeat for the desired number of repetitions.

Keep the elbows resting on the pad throughout the exercise.

Alternative:

Standing barbell/ dumbbell bicep curl

Low pulley cable bicep curl


Level 2/3 -




Cable Standing Bicep

Curl

Prime Movers


Elbow flexion


Body Position:

Stand facing the low pulley, feet hip width apart.

Deadlift the bar with a supinated grip, hands shoulder width apart.

Keeping the knees soft (not locked).

Engage the abdominal and back muscles to maintain a neutral spine.

Keep the upper arms tucked into the body.

Exercise Action

Curl the bar towards the chest, avoid any excess wrist movements and keep the elbow joint as the “fixed” pivot for the movement.

Lower the bar under control until the arms are straight but without allowing the elbows to hyper-extend.

Repeat for the desired number of repetitions. Breathe out as the bar is raised and keep the action smooth and continuous.

Alternatives:

Standing barbell/ dumbbell bicep curl

Seated bicep curls

(dumbbell)


Level 2/3 -




Seated Tricep Extension

Prime Movers

Triceps

Elbow extension


Body Position:

Adjust the seat height so that the elbow joint is in alignment with the pivot point.

Lean forwards slightly into the pad and keep the back neutral.

Place the feet firmly on the floor.

Take a neutral grip, slightly narrower than shoulder width and keep the wrists fixed.

Ensure the elbows are in line with shoulders and resting on the pad.

Exercise Action

Slowly press the handgrips forward until the elbows are fully extended

Take care not to hyper-extend the elbows at the end of the range of movement.

Return under control, keeping the movement slow and controlled

Alternatives:

Standing tricep pushdown

Over head dumbbell tricep extension

Supine tricep extension


Level 2/3 -




Cable Standing Tricep

Pushdown

Prime Movers

Triceps

Elbow extension


Body Position:

Face the cable machine and take a pronated grip on the bar with the hands approximately shoulder width or slightly narrower.

Pull the bar down until it is level with the chest and “fix” the upper arms into the side of the body.

Keeping the knees soft (not locked).

Engage the abdominal and back muscles to maintain a neutral spine.

Keep the upper arms tucked into the body.

Exercise Action

Start with the elbows bent at 90 degrees

Slowly push the bar down until the elbows are fully extended.

Take care not to hyper-extend the elbows at the end of the range of movement.

Return under control, keeping the movement slow and controlled.

Alternatives:

This may be performed using a rope attachment

Over head dumbbell tricep extension

Lying tricep extension


Level 2/3 -




Back Extension

Machine Prime

Movers; Erector

SpinaeSpine Extension

Body Position:

• Adjust the seat height so the pad is across the shoulder blades and hips are in alignment with the pivot point.

• Feet should be stable on the floor or foot rest.

• Adjust the start position to begin the exercise in a slightly forward flexed posture.

Exercise Action: • Push the pad backwards to extend the spine.

• Concentrate on uncurling the back to isolate the erector spinae, rather than extending the hips.

• Only extend to a position of comfort.

• Do not over arch the lower back.

• Return under control to the starting position.


• Back extension on the floor or swiss ball


Level 2/3 -




Abdominal Curl

Machine Prime

Movers; Rectus

AbdominusSpine flexion

Body Position:

• Adjust the seat so the lumbar spine is level with the pivot point.

• Feet should be stable on the floor or foot pads.

• Adjust the start position to begin the exercise in a slight hyper-extended posture.

Exercise Action: • Curl forwards bringing the shoulders towards the knees. Only curl forwards about 20-30 degrees to work the rectus abdominus effectively.

• Keep the lower back in contact with the back rest.

• Concentrate on contracting the abdominals, rather than pulling the weight forward with the hands.

• Return under control to the starting position.



Level 2/3 -




Leg Press

Prime Movers

Quadriceps

Knee extension

Hamstrings & Gluteus

Maximus

Hip extension


Sit on the seat and place the feet evenly on the footplates, (approximately hipwidth apart) ensure the toes are parallel or turned slightly outward.

Keep the back neutral and relaxed against the seat pad.

Check that the knee angle is not less than

90 degrees. Adjust the seat distance if necessary.

Grip the handles firmly.

Alternatives:

Free weight squats

Lunges

Exercise Action

Extend the legs under control until they are straight but without allowing the knees to hyper-extend.

Return to the starting position working through the full range of movement, without allowing the weight to touch the weight stack between repetitions.

Correct breathing is very important in this exercise as it help to maintain good posture, provides greater control and enables you to produce more force.


Level 2/3 -




Leg Extension

Prime Movers

Quadriceps

Knee extension


Body Position

When seated, place the feet in a dorsi-flexed position beneath the lower footpads, approximately hip width apart.

Sit well back on the bench so that the back of the knee joint touches the edge of the bench. Keep the knees in line with the pivot point.

Sit with the torso upright or leaning slightly backwards (adjust the back support)

Hold onto the handles or the edge of the bench

(not too tightly) for support.

Exercise Action

Extend the legs under control until they are fully straight (this is essential to work the quadriceps effectively) and avoid any tendency to “kick” the weight up.

Keep the hips, knees and feet in alignment when performing the exercise.

Lower under control to the starting position without allowing the weight to touch the weight stack.

Repeat for the desired number of repetitions, breathing out as the legs are extended.

Alternatives:

Free weight squats

Lunges

Leg press


Level 2/3 -




Seated Leg curl

Prime Movers

Hamstrings

Knee flexion

Body Position:

• Sit down and adjust the seat back, so that the knees align with the pivot point

• Adjust the thigh roller pads to a position above the knees. Take care not to put the roller pads on the knee joint.

• Place the feet hip width apart over the bottom roller, so that the feet and knees are in alignment with the hips.

• Keep the back neutral, relaxed and upright against the back pad, and gently grasp the handles.

Exercise Action • Flex the knees under control, drawing the rollers towards the seat.

• Return under control. Try to keep the movement smooth and continuous.

Alternatives:

• Free weight squats

• Lunges

• Leg press


Level 2/3 -




Barbell Bench

Press Muscles worked:

Prime movers –

Pectoralis Major

Anterior deltoid

Triceps

Concentric Joint

Movement: horizontal flexion and elbow extension


Body Position:

Lie supine (face up) on the bench with the feet on the floor.

Check that the head is fully supported on the bench. Do not let the head hang off the end of the bench.

The back should not be hyper-extended, only the natural lumbar curve should be evident.

If hyper-extension is excessive, position blocks under the feet.

Exercise Action

Keep the wrists firm, the barbell should then be lowered under control to the mid-region of the chest (lower line of the arm-pit) leading the movement with the elbows

The forearms should be kept vertical as the barbell is lowered.

The arms are then extended until they are straight but not hyper-extended. Keep the action smooth and continuous, and repeat for the desired number of repetitions. Keep the back neutral throughout the exercise.

Easier:

Use less weight

Use less sets and reps

Press up against wall

Harder:

Use swiss ball to decrease the base of support

Decline chest press

Decrease the speed of movement

Alternatives:

Dumbbell chest press

Machine chest press


Level 2/3 -




Single arm row

Prime Movers

Trapezius & Rhomboids

Shoulder girdle retraction

Latissimus Dorsi & posterior deltoids

Shoulder Extension

Biceps & Brachialis

Elbow Flexion

Body Position:

Place the dumbbell near a bench. Place one knee (under hip) and one hand (under shoulder) on the bench. The other foot should form the third point of a triangular stable base. This leg should be kept slightly bent.

Exercise Action

Extend the free arm and grasp the dumbbell with a neutral grip. Keeping the wrist straight and leading with the elbow, draw the dumbbell up to the armpit or just below, keeping the arm close to the body

Lower under control until the arm is straight; avoid hyper-extension of the elbow.

Return the dumbbell to the floor by sinking at the knee whilst keeping the back neutral

Repeat the exercise on the other arm

Avoid twisting the back during this exercise as this creates excessive tension in the spine.

Easier:

Use less weight


Harder:

Increase weights, reps and sets

Use a swiss ball instead of bench

Alternative:

Low pulley row

Bent over row

Rear row


Level 2/3 -




Barbell

Upright Row

Prime Movers

Upper

Trapezius

Elevation of the scapula

Deltoids

Shoulder

Abduction

Biceps &

Brachialis

Elbow flexion

Body Position:

Deadlift the barbell using the safe lifting technique

Widen the stance to approximately one and a half times hip width apart.

A split stance is also appropriate.

Tilt the pelvis, take the lock off the knees and keep the spine in its natural anatomical position.

Narrow the grip to about thumb length apart.

Replace the thumbs and grip the barbell firmly.

Exercise Action

Keeping the barbell close to the body and leading the movement with the elbows, raise the barbell under control to just below the level of the chin. Keep the elbows pointing up.

Lower the barbell slowly under control to the starting position, avoid rounding the back or hyper-extending the elbows. The spine should be kept in its normal anatomical position so that you maintain a slight arch in your lower back.

Do not let the elbows move to the front of the body as this throws the stress onto the deltoids.

Repeat for the desired number of repetitions and make the action smooth and continuous.

To return the barbell to the floor, widen the grip, narrow the stance and lower the barbell by bending at the knees and hips

Progressions

/ Alternatives

Easier:

Use less weight


Harder:


Alternative:

Lateral raises


Level 2/3 -




Seated Dumbbell

Shoulder Press

Prime Movers

Deltoid

Shoulder

AbductionTrapezius

Shoulder girdle elevation

Triceps

Elbow extension

Body Position:

Sit with the back neutral and resting against the back pad.

Keep feet on the floor, shoulder width apart.

Exercise Action

Hold the dumbbells with a pronated grip and raise the dumbbells to shoulder height.

Press the dumbbells directly upwards until the arms are straight (elbows not hyperextended)

The back should be kept neutral throughout the movement and the wrists should be firm.

Lower the dumbbells to the starting position.

Breathe out as the dumbbells are raised and keep the action smooth and continuous

Easier:

Use less weight


Harder:


Alternative:

Shoulder press machine

Lateral raise

Upright row


Level 2/3 -




Barbell Bicep Curl

Prime Movers


Elbow flexion


Body Position:

Lift barbell safely by using the deadlift technique.

Widen the stance to one and a half times hip width apart. A split stance may also be appropriate.

Hold the bar with a supine (underhand) grip, shoulder width apart.

Tilt the pelvis, take the lock off the knees and keep the body upright

Fix the upper arms into the sides of the body.

Exercise Action

Curl the barbell up towards the chest.

Avoid any excess wrist movement and keep the elbows “fixed” as the pivot for the movement

Lower the barbell under control until the arms are straight but not locked

Easier:

Use less weight


Dyna bands

Use swiss ball behind back against wall for back support

Harder:

Use more weight

Increase reps

Increase sets

Alternative: dumbbells alternatively or together

Seated dumbbell curl


Level 2/3 -




Seated Dumbbell Curl

Prime Movers


Elbow flexion


Body Position:

Sit on bench with the back in neutral and resting against the back pad. Keep the feet on the floor, shoulder width apart.

Exercise Action

Hold the dumbbells with a neutral grip and the arms extended at the sides of the body.

Keep the elbows close to the body. Curl the dumbbells up to the shoulder and as you curl up, supinate the grip so that at the end position the little finger points to the shoulder. This action maximizes the involvement of the biceps.

Easier:

Use less weight


Harder:



Alternative:

Bicep curl machine

Standing barbell curl


Level 2/3 -



Exercise

Lying Tricep

Extension

Prime

Movers

Triceps

Elbow extension


Body Position:

Lie flat on the bench; face up (check the body position is the same as for the bench press).

The client takes a narrow grip on the barbell

The arms should be straight with the barbell positioned directly above the shoulders.

Lock the wrists and keep the upper arms “fixed” vertically.

Exercise Action

Lower the barbell under control, leading the movement with the knuckles. The barbell should be brought to the forehead or the bridge of the nose.

For more advanced clients a greater range of movement can be created by lowering the barbell behind the head. This will stress the long head of the triceps.

Extend the arms until they are straight (but not hyper-extended) to return the barbell to the starting position.

Repeat for the desired number of repetitions making the action smooth and continuous.

Ensure that the back maintains a natural curve throughout the exercise.

To complete the exercise-use the same “spotting technique” as for the bench press.

With some de-conditioned clients, it is often useful to perform the above exercise with dumbbells. The teaching points are the same as above with the exception of the grip. The client should take a neutral grip of the dumbbells.

Progressions/

Alternatives

Easier:

Use less weight


Harder:


Use swiss ball instead of bench

Alternatives:

Seated/ standing overhead tricep extension


Level 2/3 -



Exercise

Bent Arm Pullover

Prime Movers

Latissimus dorsi

Shoulder extension

Pectoralis Major


Body Position:

Lie flat on the bench; face up

Keep the wrist straight, the forearms vertical and then lower the barbell until the elbows are at right angles at the side of the body,

90 degree bend in the elbow.

Exercise Action

Keeping the same angle at the elbow, take the barbell back and behind the head (pivoting through the shoulders). Keep the elbows in.

Lower the barbell towards the floor in a controlled manner through a comfortable range of movement, taking care not to arch the back.

Leading with the elbows, pull the barbell back to the starting position keeping the wrists straight and the elbows at the same angle.

Keep the action smooth and continuous. When completed, use the

“spotting technique” to return the barbell to the floor.

NB. Clients with shoulder injuries or problems should investigate this exercise first by using light weights to determine if it will aggravate the condition. Clients with a limited range of movement in the shoulder joint should be carefully spotted through a comfortable range of movement using lightweights.

Progressions/

Alternatives

Easier:

Use less weight


Standing straight arm pulldown

Harder:



Alternating arms

Alternatives:

Lat pulldown

Pull up


Level 2/3 -




Dumbbell Lateral

Raise Prime

Movers

Deltoids particularly the medial deltoids

Shoulder abduction

Body Position:

Deadlift the dumbbells from the floor. Widen the stance to approximately one and a half times hip width apart. A split stance is also appropriate.

Tilt the pelvis, take the lock off the knees and keep the body upright.

Place the dumbbells to the side with palms facing inwards

Exercise Action

Raise the dumbbells away from the sides of the body under control, leading the movement with the knuckles. Keep the elbow joints slightly bent and “fixed”.

The dumbbells should be raised so they are both in line with the shoulders. As the dumbbells are raised, rotate the wrists inwardly to keep the dumbbells parallel to the floor.

Avoid any undue wrist flexion and maintain the slight bend at the elbows throughout the movement

Lower the dumbbells under control to the starting position.

Repeat for the desired number of repetitions, keeping the action smooth and continuous.

To return the dumbbells to the floor, narrow the stance to hip width apart and bend at the knees and hips, keeping the back neutral

Progressions/

Alternatives

Easier:

Use less weight


Seated

Alternating arms

Slightly bend elbows more

Harder:


Keep elbows as straight as possible to increase lever length

Alternative:

Shoulder press


Level 2/3 -




Dumbbell Front Raise

Prime Movers

Deltoids particularly the anterior deltoidsShoulder flexion

Body Position:

Deadlift the dumbbells from the floor. Widen the stance to approximately one and a half times hip width apart. A split stance is also appropriate.

Tilt the pelvis, take the lock off the knees and keep the body upright.

Place the dumbbells to the front of the thighs.

Exercise Action

Raise one dumbbell forward to just above shoulder height, leading the movement with the knuckles. Keep the elbow joints slightly bent and

“fixed”.

Keep the dumbbells parallel to the floor.

Lower the dumbbells under control to the starting position.

Repeat for the desired number of repetitions, keeping the action smooth and continuous.

To return the dumbbells to the floor, narrow the stance to hip width apart and bend at the knees and hips, keeping the back neutral

NB. The leverage in the dumbbell front raise places a large bending force on the lower back, therefore raising alternate arm is recommended, rather than both together. This exercise is not recommended for clients with pre-existing back conditions.


Level 2/3 -



Exercise

Single Arm Tricep

Extension

Prime Movers

Triceps

Elbow extension


Body Position:

• Deadlift the dumbbell from the floor.

Widen the stance to approximately one and a half times hip width apart. A split stance is also appropriate.

• Bend the knees slightly and maintain a neutral spine

Exercise Action. • Lower the dumbbell under control behind the head by flexing the elbow, keeping the upper arm vertical

• Return the dumbbell to the starting position by extending the elbow until it is straight but not hyperextended.

• When the set is finished, swap hands and repeat on the other arm

• To replace the weight, narrow the stance and deadlift the dumbbell down to the floor

Progressions/

Alternatives

Alternatives

• Perform seated

• Lying tricep extension


Level 2/3 -




Lying Dumbbell

Flyes Prime Movers

Pectoralis Major, anterior deltoids

Shoulder horizontal flexion

Body Position:

• Lie flat on bench; face up

• Starting position is same as chest press

Exercise Action • Take the lock off the elbows and flex the wrists slightly

• Lower the dumbbells out to the sides of the body under control, leading the movement with the elbows and knuckles. Only lower as far as the shoulder level or just slightly below

(depends on clients’ flexibility and strength).

• The line of the wrists, elbows and shoulders should be at 90 degrees from the trunk with the dumbbells parallel to the floor.

• Return the dumbbells to the starting position, under control whilst breathing out. Take care to avoid any hyperextension at the elbows or excessive movement of the wrists.

• Repeat for the desired number of repetitions make the action smooth and continuous.

Progressions/

Alternatives

Easier:

• Use less weight

• Use less sets and reps

Harder: • Increase weights, reps and sets

• Use a swiss ball instead of bench

• Alternating arms

Alternative: • Pec dec


Level 2/3 -




The Deadlift

Prime Movers

Quadriceps

Knee Extension

Gluteus Maximus

Hamstrings Hip extension

Erector Spine

Fixator

Place the toes underneath the barbell with the feet about hip width apart. The feet may be pointing forwards or slightly outwards but they must be equidistant apart from both ends of the barbell

Flex at the knees and hips to adopt the “get set” position with the arms straight and positioned outside the knees

Ensure that the knees are correctly aligned with the feet at that the back is neutral (by keeping the abdominals tense). The backside should be higher than the knees with the head looking forwards and slightly down

Grasp the barbell with an overhand grip, shoulder width apart.

Position the shoulders slightly in advance of the barbell to allow for a vertical line of travel of the bar upwards.

Exercise Action

Stand up, leading with the shoulders, keeping the barbell close to the body throughout the movement

Ensure that the body moves to a fully upright position without any hyperextension at the knee joint.

To return the bar – flex at the knees and hips, keeping the back neutral. Note that there should be a slight arch (lordotic arch) in the lumbar region of the back at all times

DO NOT round the spine when lifting the barbell, as this leads to massively increased forces acting on the lumbar spine that could lead to future back problems

Progressions/

Alternatives

Easier:

Use less weight


Harder:

Use more weight

Increase reps

Increase sets

Alternative:

Leg press squat


Level 2/3 -



Exercise

The Clean Prime

Movers

Quadriceps

Knee flexion

Gluteus Maximus,

Hamstrings

Hip Extension

Trapezius

Elevation of scapula

Deltoids

Shoulder abduction

Biceps and brachialis

Elbow flexion

Erector Spinae

Fixator

Gastrocnemius,

Soleus,

Plantar flexion

knee flexion

(gastrocnemius)


Body Position:

• The clean is a very complex lift, and here it is described for health related training, not Olympic lifting (which is a different technique).

• The best way to teach this is to break it down into components

Progressions/

Alternatives

Easier:

• Use less weight

• Use less sets and and teach each part. When each part has been learned, check reps that it can be performed and link in with the previously learned parts.

Harder: • Use more weight

• Increase Exercise Action • Part I – The deadlift- for the body position, grip and exercise action see deadlift exercise

• Part 2 – The upright Row and Heel Raise – See Upper Body

• reps

• Increase compound exercises for exercises action.

sets

During the upright row phase, as the barbell travels upwards, begin to rise up onto the toes. Keep the weight distributed over the toes, to maintain toe, ankle, and knee alignment. Ensure that the elbows are high at the end of the upright row (high Pull)

Alternative: •

Deadlift

• Shoulder phase. Keep the barbell close to body.

press


Level 2/3 -



Exercise Body Position & exercise action Progressions/

Alternatives

•

•

•

•

•

•

•

•

•

•

•

Part 3 – The Receive– at the highest point of the upright row, simultaneously rotate the shoulders, so that the elbows come forward in advance of the barbell and the barbell rests securely on the shoulders. The barbell should not move during this action.

Come down onto the heels, flex at the knees and then stand up

To return, again keeping the barbell still, draw the elbows back then high above the barbell as it is lowered from shoulder height. Keep the trunk firmly fixed and upright.

Lower the barbell under control to the thighs, keeping the bar close to the body.

Part 4 – The Return– simply reverse the deadlift

The client should now be ready to practice the whole movement.

Remember, for each phase of the lift:

Demonstrate and explain

Allow the client to practice

Observe and correct exercise technique

Link with the previous phases of the lift.


Level 2/3 -




Barbell Back

Squat Prime Movers


Maximus

Hip extension

Quadriceps

Knee Extension


Body Position:

• Clean the barbell to the “received” position. Bend at the knees slightly and then extend them as the barbell is pressed over the head to rest evenly on top of the shoulders (upper back) and not on the neck.

• Widen the grip to a comfortable distance but

Easier:

• Use less weight


•

•

Dyna bands

Use swiss ball behind check that the hands are equi-distant from both ends of the barbell. The feet should be placed back against wall for back support about hip width to one and a half times hip width apart and either facing forward or slightly

Harder: • Use more weight

• Increase reps outwards ( vary this to accommodate the client’s preference and performance)

•

• Increase sets

Squat on buso ball

Exercise Action • In the starting position, the trunk should be upright and the knees slightly bent. Squat, bending at the knees and the hips, ensuring the back remains in neutral. Remember, rounding the spine causes excessive stress on the anterior aspects of the vertebrae and inter-vertebral discs and leads to an unequal distribution of the forces throughout the spine

Alternatives; • Using dumbbells either together or alternately

• Leg press

• Lunges


Level 2/3 -




•

•

•

•

•

• The bar should be lowered in a vertical line

Keep the head facing forwards throughout this movement, as this assists in maintaining good spinal alignment.

Squat down to a position where the thighs are roughly parallel to the ground. Ensure that the knees travel in line with the feet.

For fitness – DO NOT go beyond this level, as it dramatically increases the compressive forces in the knees and reduces the support. However, for sports specific athletes, there is sometimes a need for the knee to travel over the toes.

Extend at the knees and hips to regain the upright position, ensuring that no hyperextension occurs at the knees

To return the barbell to the ground – narrow the grip, bend the knees slightly, and then extend them as you pass the barbell back over the head to the “receive” position. Return the barbell to the floor as for the “clean”.



Level 2/3 -




Dumbbell

Lunges Prime

Movers;

Hamstrings &

Gluteus

Maximus

Hip Extension

Quadriceps

Knee

Extension


Exercise Action • Step directly forward with one leg and lower towards the floor.

• The step should be a sufficient distance to enable both knees to bend to a right angle without the training knee contacting the floor.

• Keep the body upright and the toes pointing forward. Concentrate on maintaining the feet at hip width distance whilst alternating the stepping action.

This helps maintain a good stable base

• Look directly forward and slightly down

• Relax the shoulders and arms. Avoid creating excessive tension when gripping the dumbbells

• Drive back with the right leg to the starting position. Repeat, alternating the

“leading” leg for the desired number of repetitions.

Easier:

• Use less weight


• Static lunges

Harder: •


• Take wider steps

• Step onto a step 

Alternatives:

Squat

• Leg press


Level 2/3 -




• Reverse the deadlift to lower the dumbbells to the floor

• This is a very dynamic exercise and some individuals with knee problems may find this exercise quite stressful on the knees. If this is the case, suggest the client takes smaller steps or performs a static lunge. I.e. they start with a split stance, and move up and down.



Level 2/3 -



Exercise

Abdominal

Crunch Prime

Movers

Rectus abdominis

Spinal flexion


Body Position:

• Lie on your back with your legs bent at a 90-degree angle and your feet on the floor. Placing your legs in this position helps to eliminate the hip flexors from the action and makes the exercises more efficient for the rectus abdominus

• Arm position may be used to change the intensity of the

• exercise.

For some clients, it may be appropriate to support the head with one or both hands to prevent any straining of the neck muscles. Clients should avoid pulling the head

Exercise Action • Curl your head and shoulders up and flex the spine about 20-30 degrees. This is usually the maximum range for the rectus abdominus

• Client’s with weak abdominal muscles may be too weak

• to fix the pelvis, allowing the hip flexors (iliopsoas) to pull the lumbar spine into hyperextension whilst performing full range of movement abdominal curls

Curving beyond 45 degrees excessively opens the vertebrae on the posterior side, which can cause squeezing of the intervertebral discs

Progressions/

Alternatives

Easier:

• Place hands on the thigh and slide them towards you knees

• Place legs at right angles on a chair

Harder: • Place arms straight above the head

Alternative: •

Abdominal curl on swiss ball

• Use abdominal machine


Level 2/3 -




Back Extension

Prime Movers

Erector Spinae

Spine Hyperextension


Body Position:

• Lie on your tummy

• Place the hands either at the side of the thighs or at the side of the head. The position of the arms will change the intensity.

Exercise Action • Raise the head and shoulders up

• Keep looking forward and slightly down

• Avoid lifting too high and hyper extending the spine

• Control the speed of the movement

• Keep the feet in contact with the floor

Easier:

• Elbows resting on the floor to support the body weight

• Hands at the

side of the thigh

Harder: • Hands at the side of the head

Alternatives; • Using dumbbells either together or alternately

• Leg press

• Lunges


Level 2/3 -




Press Up Prime

Movers

Pectorals & anterior deltoids horizontal flexion triceps elbow extension

Body Position:

• Box position: with hands on the floor shoulders width and half apart, knees under hips

• ¾ position: with hands on floor shoulder width and a half apart, weight resting above knees

• Full position: with hands on floor shoulder width and a half apart, legs straight and feet on floor

Exercise Action • Bend at the elbows to lower the body towards floor

• Straighten elbows, without locking out the joint, to lift the body up

• Keep spine neutral and the shoulders away from the ears

• Avoid hyperextension the spine

• Avoid locking the elbows

• Avoid lifting the bottom or pushing the tummy towards the floor

• Aim for the full range of motion

Progressions/

Alternatives

Easier:

• Box position

• Against a wall

Harder: • ¾ position

• Full position

• Feet elevated on a bench

Alternatives:

• Chest press


Level 2/3 -




Chins

Prime Movers

Latissimus dorsi

Shoulder adduction

Biceps elbow flexion


Body Position:

• Step up to the bar and take the desire grip

• Common versions are an underhand grip with hands shoulder width apart, or an overhand grip with the hands positioned about one and half to two times shoulder-width apart

Exercise Action

• Begin with the arms straight

• Flex the elbows to pull the body up until the chin is just above the bar

• Lower under control to the start position

• Straighten the elbows to achieve full range of movement, but without locking out

Easier:

Assisted chins

Harder:

Close grip chins

Alternatives:

Chin machine


Level 2/3 -



Exercise

Lunge Prime Movers


Maximus

Hip extension

Quadriceps

Knee extension

Body Position & exercise action Progressions/

•

•

•

Exercise Action • Step directly forward with the right leg a sufficient distance to enable both knees to bend at a right angle as the body is lowered

• Keep the body upright and the toes pointing forward.

Harder: • Travelling lunges

• Add weight

Concentrate on maintaining the feet at hip width distance

Alternatives: • Leg press whilst alternating the stepping action. This helps to maintain a good stable base.

Look directly forwards and slightly down

Ensure that the trailing knee does not contact the floor

Relax the shoulders and arms. Avoid creating excessive tension when gripping the dumbbells

• Drive back with the right leg to the starting position.

Repeat, alternating the ‘leading’ leg for the desired number of repetitions

Some individuals may find the lunge stressful on the knees. If so, get the client to take smaller steps to reduce the range of movement. If balancing is a problem, then all repetitions can be

completed on one leg at a time maintaining a split stance position, and holding on to a handrail if necessary


Level 2/3 -



Exercise

Squat Prime

Movers

Hamstrings &

Gluteus Maximus

Hip extension

Quadriceps knee extension


Body Position:

• The stance should be hip width apart or slightly wider, with the feet facing forwards or slightly outwards

• Heels should remain down throughout the movement

Exercise Action • In the starting position, the trunk should be upright and the knees slightly bent. Squat, bending at the knees and the hips, ensuring the back remains in neutral. Remember, rounding the spine causes excessive stress on the anterior aspects of the vertebrae and inter-vertebral discs and leads to an unequal distribution of the forces throughout the spine

• Keep the head facing forwards throughout this movement, as this

• assists in maintaining good spinal alignment.

Squat down to a position where the thighs are roughly parallel to the

• ground. Ensure that the knees travel in line with the feet.

For fitness – DO NOT go beyond this level, as it dramatically increases the compressive forces in the knees and reduces the support. However, for sports specific athletes, there is sometimes a

• need for the knee to travel over the toes.

Extend at the knees and hips to regain the upright position, ensuring that no hyperextension occurs at the knees

Progression

Easier:

Wall squat

Harder:

Add weight

Alternatives:

Leg press


Level 2/3 -




Some exercisers feel their heels lift during the squat, and place a block under them to keep them in contact with the floor. Heel lifting is nearly always the result of poor technique (allowing the knees to come too far forward, whilst not pushing the hips back far enough). Sometimes poor calf flexibility is also responsible. It is better to correct technique, or use some developmental stretching for the calf muscle, rather than resorting to blocks.

Progression s/


Level 2/3 -


Stretching

Stretch

Hamstring

Teaching points Progression adaptation

Stand with your feet shoulder-width apartKeeping the front leg straight, bend your rear leg, resting both hands on the bent thigh.Ensure knee stays behind the toe.

Bend forward and reach for the toe of straightened leg

Place foot on a raised surface, e.g. bench or wall.

Gastrocnemius Both feet and shoulders facing forward.Heel either flat on the floor if possible.

Increase the distance between the feet.

Let the heel drop off a step

Quadriceps Hold a support to keep balancedRaise one heel up toward your buttocks, and grasp hold of your foot, with one handKeep supporting knee unlockedEnsure hips are facing forward

Push pelvis forward

Don’t support yourself

Push foot against hand

Use a towel to help raise the heel to the buttocks


Level 2/3 -


Stretching

Stretch

Pectorals

Trapezius


Place both hands on your lower back, fingers pointing downward, elbows out to your side.Try and push your elbows togetherKeep a straight back ( don’t hollow)

Hold hands behind the back and extend arms upwards

Keep a small bend in the elbowsRoll the shoulders forward separating the shoulder bladesLook down between the arms

Stand and hold onto rail at shoulder height, rounding the shoulders and separating the shoulder blades

Stand in a door way. Place hands on either side of the door frame and lean into it

Perform the cat stretch on all fours

Adductors Feet facing forward, double shoulder-width apartPlace your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side

Do both legs at the same time, i.e. a wide squat.

Use an object to support yourself


Level 2/3 -


Stretching

Stretch

Tricep

Hip Flexor


Extend one hand down the centre of your back

Use the other hand to grasp the elbow.

pull gently downward on your elbowDo not hollow

Press arm further down back.

Support the arm from the front.

Take a long step backwardsKeep the torso upright and push the hips forwardFeel the stretch across the front of the hip

Lift the back foot off the ground, or drop the hips closer to the ground

Standing quad stretch, but push the hips further forward

Obliques Use a wide stancePlace the hand on the hip to support the upper bodyReach up and bend to the side

Lean further over Lie on the back, bend the legs and place feet on the ground, then drop the knees sideways to the ground


Level 2/3 -


Stretching

Stretch

Deltoid


Reach arm across the chest. Keep shoulder at the same level. Support the arm at the elbow or above the elbow. Feel the stretch across the outside of the shoulder

Reach across the chest and hold onto a pole, and lean back into the stretch

Trapezius stretch


Level 2/3 -


Further Stretching - Post Exercise

Stretch Teaching points

Lying

Hamstring

Stretch

Lying on the back, raise one leg towards the chest and extend the kneeHold the back of the thighKeep the back on the floorLift to the point of mild tension at the back of the thighAim to extend the knee full on the stretching leg

Progression

Use a towel to draw leg closer to chest

Lying quad stretch

Seated

Adductor

Stretch adaptation

Seated hamstring stretch

Lying on either the tummy or on one side, raise one heel towards the buttocks and take hold of the ankle. The bent leg should be in line with the rest of the body. Only lift the leg to a point where a mild tension is felt at the front of the thigh. Tilt the hips slightly forward to increase the stretch.

Sit upright on the sitting bones, with either soles of feet together or with legs straddled. Keep the back straight and the chest lifted. Do not allow the body centre to slump forwards. Aim to feel a mild tension on the inside of the thigh and groin.

Draw heel toward the buttocks

Push knees down using the elbows

Standing quad stretch

Standing adductor stretch


Level 2/3 -


Further Stretching - Post Exercise

Stretch Teaching points Progression adaptation

Lying abductor stretch

Cross one ankle over the opposite knee. Draw the knee into the chest and relax the head and shoulders. Feel the stretch on the outside of the hip.

Pull you thigh closer to you

This stretch can also be performed in the same way in a seated position


Level 2/3 - Instructions and Teaching Points

Related manuals

Pro Fitness

Vinyl Barbell and Dumbbell Set

Kogan

FSADDBBS40A

Men's Health

EZ Curl Set

10-6608-24

Echelon

15-64662

Fitness-Mad

Studio Power Resistance Loop

Kompernass

KH 4229 DUMBBELL SET

Astone Fitness

THE HUMAN TRAINER OLYMPIC RINGS

SPRI

DELUXE VINYL DUMBBELLS