GOAL Exit Program no name
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Transcript of GOAL Exit Program no name
Exercise and Stretching Take Home
Student Trainer: Katie Lahmann
I just want to say thank you for working with me this semester especially on such short notice when Alex asked you and we started on the spot. I hope that you have learned a little more about exercise and stretching through our sessions over the past few weeks. I wanted to give you a hand out with most of the exercises we have done in our sessions and also the stretches so if you ever need a quick reference! We have talked about the importance of form over the amount of weight with our resistance machine exercises so I included pictures and some cues as well. I hope that you continue all of your exercise and physical activity because it seems like you are already excellent at it; not to mention knowledgeable! Keep it up and be confident in yourself because you can do whatever you put your mind to. I have seen a ton of growth in just the short weeks we had together this semester. Keep moving and remember that everything counts when it comes to physical activity!
Thanks again for a great semester,
Katie Lahmann
Some tips to always remember with weight training
- breathe out during the hardest part of the movement (when the weight stack goes up)
- go from largest muscle groups to smallest muscle groups when you are lifting (Legs, Back, Shoulders, Lats, Chest, Triceps, Biceps)
- do exercises that you use both arms or both legs before ones where you use one arm or leg
- take a look at the form/muscle group/safety diagram on the machine before you use it
- adjust the machine to fit you before you add weight
Here are the exercises we have done with fixed machines and a dumbbell exercise you can do to work the same muscle group! Following each muscle group, there is a stretch that goes along with it as well.
Legs – Quadriceps
Leg Extension Machine
-Quadriceps
Make sure the lower pad is at the bottom of your shin
Adjust the seat so that you are comfortable when you do
the movement
Squat with or without dumbbells
-Quadriceps, Hamstrings, and Glutes
Make sure your knees don’t go over your toes as you
come down
Squat with a chair or bench behind you so you can get
used to the movement and to improve form
Try to focus on sinking into your heels instead of staying
on your toes
Quadriceps Stretch
Stabilize yourself with your hand against a wall
Try to keep your knees close together during the stretch
Hold for 20 – 30 seconds
Legs – Hamstrings
Seated Leg Curl
-Hamstrings
Adjust the machine so that
the pad is touching the top
of your thighs and so that the
bottom pad is at the ankle
Reverse Lunge
-Hamstrings, Quadriceps,
Glutes
Just like a normal lunge, but you
lunge backward instead of
forward from the starting positon
Just like the squat, make sure the knee doesn’t go over the toe
The back front and back knee
should both end up at 90 degrees; don’t let the back
leg touch the floor
Hamstring Stretch
Make sure you are putting the
stabilizing weight (your hands) on the leg that isn’t being stretched
Put your toe down to the
ground to stretch the front of your
shin
Back
Mid or Low Row Machine
-Middle and Upper Trapezius
Focus on pinching your shoulder blades
together when you are pulling the weight
toward you
Always adjust the pad first to make sure that with your feet flat on
the floor, it is touching the top of your thighs
Bent over Row with Dumbbell
-Middle and Upper Trapezius, Bicep, and
Latissimus Dorsi
Focus on being bent over enough so that your dumbbell starts at knee level
Pick a spot on the floor and keep looking at it so that you don’t strain your neck while doing the exercise
Child’s Pose
Start by kneeling on the floor, then sit back
on your heels and bring your arms out in
front of you on the ground wherever you
feel comfortable
Shoulders
Shoulder Press Machine
-Anterior, Medial and Posterior
Deltoids
Try to get to 90 degrees with your elbows before you
press back up
Keep your feet flat on the floor in
front of you during the exercise
Upright Row
-Anterior and Medial Deltoids
Focus on keeping your back tall and flat; if it starts to arch backward, switch to lighter
weight
If the bar or dumbbells don’t
get to chest level, that repetition doesn’t count
Posterior Shoulder Stretch
-Posterior Deltoids
Front Shoulder Stretch
-Anterior and Medial Deltoids
Try not to pull on the elbow that is in front, just rest
the arm on it
With the front shoulder stretch, you may also feel
a stretch in the chest
Latissimus Dorsi
Lat Pulldown Machine
-Latissimus Dorsi
Make sure to adjust the seat so that your feet are
flat on the floor before you grab the bar or
handles
Try to keep your back flat and pull to the chest; don’t use momentum
Unilateral Lat-pull with resistance band
-Latissimus Dorsi-Abdominal Stabilization
The hand that is stabilizing the band in
the air shouldn’t move; just the arm on the side you are working should
move
Latissimus Dorsi Stretch
You should feel a stretch all the way down your
side
You can also put your hands together and
reach to one side with both arms or place one
hand on the hip and reach over with the
other arm
Chest
Chest Press Machine
-Pectoralis Major and Minor
Make sure the seat is adjusted so that your feet are flat
on the floor before you start the
exercise
Position your hands so that you have an overhand
grip on the handles
Push-up
-Pectoralis Major and Minor
Start on your knees and work up to doing them on
your toes
Focus on keeping your body in a
straight line while you move up and
down
Your hands should be right under your shoulders – start in the down position
to line them up
Chest Stretch
You should feel the stretch across your chest and the front
of the shoulder
Triceps
Tricep Push Down Machine
Focus on keeping your elbows on the pad throughout the
entire exercise
Just move at the elbow during this
exercise
If you aren’t able to do proper form,
decrease the weight
Tricep Kickback
Focus on hinging at the elbow; try not to move the upper
arm
Extend the elbow completely in order to engage the tricep on each repetition
You can also do this exercise on the floor on your hands and
knees (kneeling with other hand
stabilizing)
Tricep Stretch
Try not to pull on the elbow of the
arm you are stretching
You should feel a stretch in the back
of your arm
Biceps
Bicep Curl Machine
Make sure the seat is adjusted so that your
feet are flat on the floor while you are sitting
Focus on keeping your upper arms and elbows on the pad while you do
the exercise
Bicep Curl with Dumbbells
Focus on keeping your elbows tucked inward so they are touching your sides as you do the exercise
Begin and end each repetition with your dumbbells touching the sides of your thighs with palms facing inward (this fully lengthens the bicep back out)
Bicep Stretch against the Wall
You may also feel this stretch across your
chest as well and front of the shoulder