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Notes:
- the order of the workouts will vary from week to week, keep an eye on the workout
calendar for this month
- between exercises, take the same rest period you were prescribed for your previous set.
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- extend set by leaning over (to lengthen hamstrings) while shoving thighs into the pad.
- pull hips backwards to come down (dont allow torso to fall forward)
- prop-up upper body into a position that keeps the hips (not the spine) in full extension
and the back flat (this should result in the body forming a horizontal straight line)
- force pelvis down / drive it into the pad (no letting butt come up), almost allow knees to
come up off the pad (hips locked-down and forward)
(extend the set by flexing the body over and bringing the butt up slightly (though keep hips
locked-down / forward))
- feet midway on platform, outside of shoulder joint, toes externally rotated to about 45;
ankle joint outside of knees, knees outside of hips (V legs outwards)
- bend knees slightly and allow them to simply fall outwards on the negative portion
- try to shove heels inwards throughout the movement
- consciously focus on pushing with the hamstrings (as opposed to the quads).
Back Extensions w/ Forward Pelvis Intention:
(avoid hip obstruction: adjust pad to about 2 - 4" below hip joint (around midline of pelvis))
- keep chin / chest up throughout the movement (no rounding of lower back)
- no internal / external rotation of hips
- focus on driving the weight through the big toe, not via the outsides of the feet
- try to pull knees and ankles together
- keep knees stable throughout
- ensure full ankle flexion and extension
- when you think you're up all the way, go a little further (max height), aim for a huge
peak contraction and really fight for those inches
- only come up from the bottom when the tibialis anterior at the front contracts.
(assistance with last few reps (pulling with forearms) is acceptable BUT use common
sense to determine if youre just being too ambitious with the weight and adjust
accordingly next time if necessary)
- lean forward a little from hips (not spine), push weight away with butt
- head neutral looking at the ground
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DAY 2: BACK
- extend / protract scapula (shoulder blades) on the negative portion, let shoulders roll
forward, retract scapula first on the positive (no movement from the shoulder joint)
- relax arms and minimize their involvement (push and pull using only the scapula / lats)
- pull through elbows (as opposed to the hands)
- avoid shrugging
- dont let body fall forward during the movement (keep knees behind toes throughout)
- move up / down by moving the hips back and forth
(a variable grip and hand spacing (besides very narrow) is acceptable from workout to
workout (though keep the same ones throughout each individual workout))
- don't 'pull' the body up, contract the lats / back muscles to come up (this is NOT just an
arm movement - consciously try to recruit from the lats)
(as above, variable hand spacing is acceptable from workout to workout (though keep it
the same during each individual workout))
- bend over to about 90 (head neutral, looking at the ground), bend knees slightly
- shove feet into the ground so hips dont move
Overhand Seated Row:
- pull right the way to the stomach keeping elbows in close to the body (not flaring out)
- a 'little' rotation once the elbows are right the way back is okay, though finish the rep first
(2 separate movements)
(hold the seat of a bench (set upright) to help stop trunk from sliding backwards; re-shift
weight forward every rep if necessary)
- angle of knee and hip on bench should be greater than 90 (obtuse angle)
- shift all the way forward and out so the weight is supported by the lat (not the arm)
- bend standing leg slightly
- weight should be distributed between supporting arm and opposite standing leg, none on
the knee on the bench
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DAY 3: QUADS
- pretend feet are in concrete / don't allow body to fall forward at all
- dont drop (imagine hamstrings pulling the body through the negative)
- come down until glutes fire / contract (bottom position), then drive up
- avoid any internal / external rotation of hips
- don't focus on trying to get your body up from the ground / platform, think about
pushing the ground / platform away
(place a pilates block or bottle for example in between the thighs and attempt to squeeze it
throughout)
- chest up
- shorten quad from both ends
- keep hips, knees and ankles in a line
- arms in place so butt doesn't elevate
- aim for a really good stretch of the hip on back leg, try to bring back knee to the ground
- push off the front leg only
- ideally allow front knee to come forward passed the ankle, but not the toes
* a NOS set comprises of 4 successive drop sets following completion of the main working
set, along with a typical drop in load by about 20% on each subsequent set, with as
close to zero rest as possible in between (10 seconds max). Aim for 5-8 reps each time.
Front Drop Lunges (or Step-Ups):
Exercise Options:
(platform is variable, use common sense to determine starting height and re-evaluate as
progression / ability to maintain form etc. dictates)
(either perform all reps on one side first (remove rest time between sets if proceeding in
this manner), or alternate legs, as per preference)
- ideally, front knee should end directly above ankle at the bottom, at a maximum inline
with toes
- stay in complete control throughout (be especially conscious if performing the front drop
lunges)
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DAY 4: CHEST
- keep wrists inline with elbows plus outside of shoulder joint during the ascent / descent
(exception: Flyes - wrists inline with elbows only at the top)
- at the top, pull shoulders back, then let elbows follow (almost 2 separate movements)
- max stretch of chest at the bottom (elbows well below shoulders when possible)
- retract shoulder blades together and contract everything in the back to come back up
- bring the humerus across the body on the ascent
- bring hands up until directly over shoulders (exception: Barbell Bench Press)
- focus on pushing the body / trunk into the pad (not the weight away from the body)
Flat DB Flyes:
- slight bend in elbows (find point at which there is maximum tension / stretch in the chest
at the bottom (not in the biceps))
- at 45 on the way up, straighten elbows, lock triceps and try to bring elbows together (not
hands)
- same directions as flat DB Flyes except cables do not need to be moved in a straight line
perpendicular to the ground (directly above the eyes), just ensure that a maximum
contraction of the chest can be achieved.
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DAY 5: SHOULDERS
- avoid shrugging the weight up, keep DB as far away as possible while maintaining a
very slight and consistent bend in the elbows (relax traps, especially at the bottom)
- initiate through the elbow as opposed to the hand and try to reach for the side wall
- only hold DB with the delt (consciously try to relax bicep, tricep, forearm and traps)
- slightly internally rotate at the top
- come down and across the body as much as a ridged arm (which should be maintained
throughout the entire range of movement) will allow.
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- raise DBs up in front to about 60 (stop short of going straight at the top)
- bring right down to thighs at the bottom
- really squeeze the front delts throughout
Bent Over DB Lateral Raises (with internal rotation at the top (from neutral grip to
palms facing behind)):
- bend over to 90, head facing the ground, chest up, elbows slightly bent
(to assist in eradicating extraneous movement, perhaps rest head on the top of a bench
set at around a 30 incline (depending on your height))
- keep shoulders protracted forward and hands inline with chin throughout
- minimize scapula (shoulder blade) movement, raise DBs only until scapula fires
- reach for the ground at the bottom and the side walls on the way up
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Prone Incline DB Presses:
(choice of incline angle is variable, though perhaps begin at 60, then over time (and / or
depending on ability), progress to 45 and then (ideally) to 30))
- raise DBs as per standard DB shoulder press relative to body position (eg. if using a 45
incline, body angle will be at 45 and therefore DBs should also be raised along a 45
path of movement)
- fight to ensure that arms / DBs do not descend towards the ground, maintain the relevant
angle / plane of movement throughout (be prepared to go light on these).
- ideally, keep arms slightly outside of shoulder joints, wrists above elbows and inline with
where you're strongest in the range
- big stretch at the bottom (keep abs shortened to find bottom position)
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- when standing, keep torso vertical or 'very slightly' forward (pivot from hips / stick butt
out a little), contract core as well as glutes / hams by shoving feet into the ground for
stability
- (avoiding any shoulder movement) aim for full elbow flexion and extension; contract
triceps at the bottom and touch forearms to biceps at the top
- imagine trying to crush an imaginary finger placed on the inside of each elbow joint
- no body movement (including upper arm) other than from bicep and brachialis
- head neutral, wrists neutral, chest up (avoid slouching / internal rotation of shoulders)
- shoulders back / pull shoulder blades together, engage lats
- when standing, keep torso vertical or 'very slightly' forward (pivot from hips / stick butt
out a little), contract core as well as glutes / hams by shoving feet into the ground for
stability
(stand far enough away as to ensure that the weight stack doesnt touch down throughout)
- mentally think about creating an 'arc' as opposed to just going straight up and down
- think about shoving bar into thighs at the bottom
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Forward Lean Barbell Curls: slight lean forward from hips (about 30)
Straight Bar Skull Crushers: position upper / supporting arms just short of perpendicular
to ground to keep tension on the triceps throughout
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- shove hand to the very top of the handle so thumb is against the weight plate
- shove shoulder, tricep and elbow into the pad throughout (ensure not to allow forearm to
become perpendicular at the top)
- come down while twisting wrists and forearm (not shoulder) into pronation (palms down),
then up while twisting into supination (palms up - perhaps pull with baby finger aiming
towards shoulder to assist)
(lean with side against bench (opposite side to arm about to be worked))
Starting position: keeping working arm straight, bring it as close to head as possible
maintaing the same angle as the body
- keeping upper arm in position, lower / raise the DB behind the head via contracting /
extending the tricep
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Machine Preacher Curls: keep body leaning forward slightly (especially at the top)
Bench Dips: keep butt close to bench / full flexion of elbow at the bottom
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