Skills Test 1
Terms
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Crunches
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<><>trunk flexion - abdominals
Curl up for 3 secs, exhale (concentric), hold 3 secs -
Sit-Ups
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<><><>Rectus Abdominis, Abdominal Obliques, Iliopsoas, Rectus Femoris
Add weight by holding upper chest<><
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One-Dumbbell Rowing
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Latissimus Dorsi, Posterior Deltoid, Teres Major, Trapezius, Rhomboids
Chest out, back flat, bent ov
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Barbell Rowing
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Latissimus Dorsi, Posterior Deltoid, Teres Major, Trapezius, Rhomboids
Feet shoulder width, pronated grip, chest out,
- Pull-Ups (Weight Assisted if needed)
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Latissimus Dorsi, Teres Major, Biceps Brachii
Pronated grip; bend knees
- Lat Pull Down
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Latissimus Dorsi, Teres Major, Biceps
Knees under padded bar, wide grip, pull to chest while sqeezing shoulder blades; pronated grip <
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Barbell incline bench press
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Upper pec maj, ant delt, tri
45 degrees, core, supinated, legs either side, don't arch
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Dumbbell bent over lat raise
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Posterior (rear) deltiod, Rhomboids, trapezius
Flap arms (slightly bent), feet shoulder width, bent straight back, activate core, lift to horiz.
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Dumbbell Bent-Arm Flyes
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Pectoralis Major, Anterior Deltoid
Elbows bent, dumbells gacing in front of chest, move to side
- Seated Chest Press
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Pectoralis Major, Anterior Deltoid, Triceps
Pump it pronated
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Barbell Bent-Over Pullover
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Latissimus Dorsi, Pectoralis Major
Bent arms run dumbell from chest over face, down back; exhale on way back; supinated; lie down on bench&
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Barbell Reverse Curl
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Biceps, Brachialis, Brachioradialis, Wrist Extensors & Finger Flexors
Pronated grip, shoulder width, curl up from elbows
Don't let it fall&
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Seated Dumbell Curl
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Biceps Brachii Brachialis, Brachioradialis, Elbow Flexion
Have a seat; supinated; one or two
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One Dumbell Tricep Extension
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Triceps; elbow extension
Raise up and down behind head
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Dumbell Front Raise
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Frontal Deltoid, Clavicular Portion of Pectoralis Major, Coracobrachialis
Slightly bent elbow, arms out front, lift up t