Stand straight, then with your arms straight, interlace your fingers, then raise your arms over your head. Hold the stretch for 10 seconds. Repeat 8-10 times.Sit on the preacher curl bench and reach over for the bar. Place the back of your arms on the bench. Then bring the bar to your chest and back down. Repeat 12 timesBend forward while keeping your back straight and place one leg on the bench and one arm on the bench with a dumbbell in the other hand.Start with the dumbbell by your side and bring it up to your chest and back down.
Repeat 12 times.Start sitting down with a dumbbell in one hand. Rest your elbow on the same side leg the dumbbell is on. Slowly bring the weight to your shoulder and back down.
Bicep stretch sitting on a chair- If you just fling yourself to the back of the chair instead of slowly leaning back you risk injury. Concentration Curls- If you don’t lower the weight back down slowly and you just let it drop, you risk injuryWhat does it look like – Horse shoe shapeWhere is it located- On the back of the humerus Overall function- Fixates the elbow joint when the forearm and hand are used for small fine movements for example: writing Stand upright, push your chest out slightly. And pull your shoulders back and down. Place your arms straight beside your ears, place your palms together then interlock your fingers. Bend your elbow and lower your forearms towards your head as close to your neck as you can get and hold for 30 seconds.Stand straight. Place one hand behind your lower neck and your other hand on your elbow.
Push your elbow backwards and down. Hold for 15 seconds then repeat 4 times.Stand with your arms behind your back and grab an edge of rope with each hands and pull down until you feel the stretch.
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Hold for 20-30 secondsSit on the edge of a bench. Walk you feet out till your off the bench and you legs are straight. Once your legs are straight out in front of you start with your arms straight and dip down till your butt is nearly touching the ground then come back up and straighten your arms. 2.
Tricep Skull crushersStart lying on back on the floor, with your feet flat, hold the end of one dumbbell or a bar with your hands close together if using a bar. Bend elbows and lower the weight towards the top of your head. Make sure your elbows stay above shoulders as they bend. Straighten your arms back to the starting position.Lay on your back of a bench. Place your hands about 20 cm apart from each other. Press the bar up till your arms are straight and then bring the bar down to your chest and back up.
Repeat 12 timesBehind Tricep stretch- If you hold this stretch for too long and pull the rope further than you can handle you start to risk injury.Close grip bench press- If you don’t have a spotter and the weight you’re using gets too heavy it can end up landing on your neckWhat does it look like – Fan shaped muscleWhere is it located- In the upper chest, From the shoulder to breastbone.Overall function- Responsible for the movement of the shoulderStand in a doorway. Place your arm at shoulder height at a right angle with your fingers to the ceiling. Place one foot in front and rotate your body downwards, go further down until you feel a stretch. 2. Shoulder and Girdle stretchStand with your upper and lower back against a wall. Slightly bend your knees, and move your feet a couple of inches from the wall.
Bend your elbows and place the backs of your arms and hands to the wall, with your elbows lower than your shoulders. Push, from the hands to the shoulders, against the wall as you raise your hands as high as you can. Then lower back downStand straight. Place your arms on the doorway. Push your elbows as far back as possible. Bringing your shoulders blades towards each other. Hold for 15-30 seconds.
Then repeat. Place your hands on an exercise ball then move straighten your legs until you are in a plank position. Bend your elbows until your chest is nearly touching the ball. Then straighten your arms to the starting position.
Repeat 12 times.2. Chest pressLay on a chest press bench. Grab the bar then straighten your arms and bring it down to your chest and then push the bar back up until your arms are straight.Repeat 12 times.Start in a plank position. Bend your elbows and lower your chest to the ground, then straighten your arms till your arms are straight. Repeat 12 times.
Doorway pec stretch- If you go further than your body can handle too fast, you risk injury. Chest Press- If you don’t have a spotter and the weight on the bar gets too heavy and there’s no one to help you the weight can land on your neck or chest. Where is it located- In the Backside of the body Overall function- Back muscles enable you able to stand and they support and protect the spine.
Start on all 4’s and as you breathe in round your back, and as you exhale arch your back. Repeat 10 times. 2.
Spinal stretchStart laying on your back then bring your knee to your chest with one arm. Roll over to the opposite side to the knee you’re holding. Stretch your arm out the other way and turn your head to look at your hand. Hold for 20 seconds. Sit with your legs out in front of you and reach forward and try to touch your toes. Hold for 20 seconds.Sit down at the lateral pulldown machine. Grab the bar with your hands further apart than your shoulders.
Pull your shoulders back and down, and bring the bar to your chest then back up. Repeat 12 times. 2.DeadliftHave a barbell at your shins. Grab the bar just beyond shoulder width with an overhand grip.
Keep your back naturally arched. Pull your torso up and thrust your hips forward as you stand up. Lower the bar and repeat.
Grab the bar with a underhand grip, hold the bar at arms length. Bend your knees and at the hips. Pull the bar to your chest then back down to the starting position. If you let the bar pull you up when you are bringing it backup from your chest you risk injury. Bend over barbell rowIf when you are lowering the bar you just let your arms go weak and let the bar take your arms down, you risk injury. What does it look like – 4 square to rectangular muscles located in a row on the front of the body in the middle.
Where is it located- Sides and front of the abdomenOverall function- Assists breathing, movement. Supports the muscles of the spine while making sure the abdominal organs are in place.1.Seal abdominal stretchStart with laying on the floor. Straighten your elbows as you press up. Hold for 5 seconds and repeat 10 times.Stand tall.
Put your hands above your head with your fingers interlocked. Lean to the side till you feel the stretch hold for 5-10 seconds. Repeat 10 times.Lie on your back. Bend your knees and place your feet flat. Let your arms be placed beside your side.
Lift your hips up to form a arch in your back. Hold for 5-10 seconds. Sit upsLay on your back with your feet flat, put your arms behind your heads and bring your chest to your knees.
2.Opposite arm and leg raise Start on all fours, raise your left arm to shoulder height and at the same time raise your right knee to hip height hold for 2 seconds. Then switch to the other side. repeat 12 times.Go into push up position and make sure your head is aligned with your spine. Hold for 1 minute.
Then repeatSeal abdominal stretch- If you push your body up too far and arch your back further than what your body can do you are risking injuryWhat does it look like – Multiple muscles that look intertwinedWhere is it located- the front of the thighs.Overall function- Makes you able to walk,run, jump and squat.Hip flexor stretchStart in a lunge then put your back leg from the knee down flat on the floor, then lunge forward pushing your hips towards the ground. Hold for 20 seconds.
2. Lying side quad stretchStart the stretch by Laying on your side, then bring the foot that’s on top backwards towards your butt and then grab your foot and pull it closer to your butt. Hold for 20 seocnds. Easy Quad stretchStart standing straight, bend your knee and bring you leg backwards towards your butt. Grab your leg with your arm and pull it closer to your butt while keeping your chest upright till you feel the stretch.Leg pressGo to the leg press machine. Lay with your feet flat on the platform hip width apart.
Push you legs and try to get them straight then bend your knees and bring the weight back down. Repeat 12 times.2.Dumbbell stepping lungeStart standing with your arms to the side with a dumbbell in each hand.Bring one leg in front and lounge into it while bringing your front knee to a 90 degree angle and bending your back leg at the knee then stand straight and do the same with the other leg.
Repeat 12 times.Goblet squat Stand straight with a kettlebell in your hands in front of you. Bend at your knees and go into a squat making sure your knees don’t go past your toes. Straighten your legs and come back up.
Make sure your back is straight while doing this. Repeat 12 times. Hip flexor stretch- If you go too far too fast and push your hips closer to the ground roughly and push yourself, you risk pulling a muscle. What does it look like – 3 muscles side by side of each otherWhere is it located- Between the hip and the knee.
Overall function- Able to bend your knees, and move your hips backwards.Wall hamstring stretchLay flat on the ground then raise on leg against a wall while keeping the other flat. Push your knee straight until its 90 degrees. Hold for 20 seconds. 2.
Seated Hamstring stretchWhile sitting on the edge of a chair. Straighten one leg in front of you. Then sit up straight and flex your foot while keeping your heel on the floor. Hold for 20 seconds. Start sitting on the floor with your legs straight out in front of you. Bend one leg so it is to the inside of the opposite leg. Lean forward and try to touch the toe of the leg that is still straight. Hold for 30 seconds then switch legs.
Start standing straight with a kettlebell in one hand then lower the kettlebell towards the floor keeping your back straight. While you’re lowering the kettlebell bring the opposite leg out till its in line with your spine. Then alternate sides. Repeat 12 times.2.Leg curlsGo to the leg curl machine. Lay flat n the machine on your stomach than put your calfs under the oval padded things.
Bring your feet towards your butt then lowering your legs back down.Start with laying on your back. Place your feet flat on an exercise ball. Raise your hips off the floor, bend your knees and the ball to your butt then back down to the starting position. One leg kettlebell deadliftIf you aren’t balanced while doing this you can fall over, and risk injury. What does it look like – Oval shaped muscle Where is it located- Back of the lower leg, connecting the back of the knee to the heelOverall function- Assists the bending of the kneePut your right foot behind you with your toes are facing forward.
Keep your heels on the ground and lean forward with your right knee straight. Rotating the toes in and out will target the medial and lateral parts of the Gastrocnemius. Hold for 30 seconds. 2. Wall calf stretchPlace the ball of your foot onto the wall with your heel on the ground.
Lounge into the wall. Hold this for 30 seconds. Get down on all fours. Walk your hands forward. Push your hips towards the ceiling. Keep your heels on the ground and straighten your knees.
Hold for 30 seconds. Stand straight up with your feet flat. Then go onto the balls of your feet then go back down to your feet flat on the ground. 2.
Barbell seated calf raisesSit on a bench. Put your barbell over your knees with your feet flat, then go onto the balls of your feet. Stand straight with your legs together. Move your knees in a circular motion. Repeat 12 times. Barbell seated calf raise If you don’t pay attention to the barbell while doing this exercise it can roll of and land on your feet.
What does it look like – A triangular muscle with rounded edgesWhere is it located-located on the uppermost part of the arm of the shoulder.Overall function-The deltoids have 3 main functions, rotates the arm, moves the arm anteriorly for reaching forward, and it makes you able to reach backwardsSit on the floor. Place your hands flat behind you.
Place your hands slightly more than shoulder width apart. Move your hips away from your hands till you feel the stretch and hold.2.
Front shoulder stretchStand up straight. Clasp your hands behind your back and raise your arms till you feel a stretch, make sure you keep your arms straight.Stand at the end of a doorway. Place your hand slightly lower than your shoulder. Turn your body away from your arm on the wall. Continue to move your body away from you hand until you feel the stretch.
Have the dumbbells to shoulder length. Exhale and push the dumbells upwards till they touch. Slowly bring the dumbells back down to the starting position.
repeat 12 times. 2. Side lateral raiseStand straight with dumbbells at your sides. Lift dumbbells to the side lower the dumbbells back down.Sit on the edge of the bench.
Bring your chest to your knees. Bring the dumbbells to your side then back downDoorway front Deltoid stretch-If you go too far too fast with this stretch you risk injuryDumbbell shoulder press- You risk injury if during this exercise if you do this exercise to rapidly and not carefully What does it look like – It has two “heads oneShort and one longWhere is it located- Located in the upper arm between the shoulder and elbowOverall function- Helps control the movementOf the elbow and shoulderStand straight. Raise your right arm over your head and bend your right elbow. Hold your elbow with your other hand. Hold the stretch for 30 seconds repeat on the left side.2.Bicep stretch sitting on a chairSit on a chair with your fingers pointing backwards. Lean closer to the back of the chair till the stretch is felt, hold for 10 seconds then repeat 8-10 times.
Stand straight, then with your arms straight, interlace your fingers, then raise your arms over your head. Hold the stretch for 10 seconds. Repeat 8-10 times. Preacher curls Sit on the preacher curl bench and reach over for the bar.
Place the back of your arms on the bench. Then bring the bar to your chest and back down. Repeat 12 times2. One arm row exerciseBend forward while keeping your back straight and place one leg on the bench and one arm on the bench with a dumbbell in the other hand.
Start with the dumbbell by your side and bring it up to your chest and back down. Repeat 12 times.Start sitting down with a dumbbell in one hand. Rest your elbow on the same side leg the dumbbell is on. Slowly bring the weight to your shoulder and back down.
Bicep stretch sitting on a chair- If you just fling yourself to the back of the chair instead of slowly leaning back you risk injury. Concentration Curls- If you don’t lower the weight back down slowly and you just let it drop, you risk injuryWhat does it look like – Horse shoe shapeWhere is it located- On the back of the humerus Overall function- Fixates the elbow joint when the forearm and hand are used for small fine movements for example: writing Stand upright, push your chest out slightly. And pull your shoulders back and down. Place your arms straight beside your ears, place your palms together then interlock your fingers. Bend your elbow and lower your forearms towards your head as close to your neck as you can get and hold for 30 seconds.
2.Tricep stretchStand straight. Place one hand behind your lower neck and your other hand on your elbow. Push your elbow backwards and down. Hold for 15 seconds then repeat 4 times.Stand with your arms behind your back and grab an edge of rope with each hands and pull down until you feel the stretch.
Hold for 20-30 secondsSit on the edge of a bench. Walk you feet out till your off the bench and you legs are straight. Once your legs are straight out in front of you start with your arms straight and dip down till your butt is nearly touching the ground then come back up and straighten your arms. 2.
Tricep Skull crushersStart lying on back on the floor, with your feet flat, hold the end of one dumbbell or a bar with your hands close together if using a bar. Bend elbows and lower the weight towards the top of your head. Make sure your elbows stay above shoulders as they bend. Straighten your arms back to the starting position.
Lay on your back of a bench. Place your hands about 20 cm apart from each other. Press the bar up till your arms are straight and then bring the bar down to your chest and back up.
Repeat 12 timesBehind Tricep stretch- If you hold this stretch for too long and pull the rope further than you can handle you start to risk injury.Close grip bench press- If you don’t have a spotter and the weight you’re using gets too heavy it can end up landing on your neckWhat does it look like – Fan shaped muscleWhere is it located- In the upper chest, From the shoulder to breastbone.Overall function- Responsible for the movement of the shoulderPec wall stretchStand in a doorway. Place your arm at shoulder height at a right angle with your fingers to the ceiling.
Place one foot in front and rotate your body downwards, go further down until you feel a stretch. 2. Shoulder and Girdle stretchStand with your upper and lower back against a wall.
Slightly bend your knees, and move your feet a couple of inches from the wall. Bend your elbows and place the backs of your arms and hands to the wall, with your elbows lower than your shoulders. Push, from the hands to the shoulders, against the wall as you raise your hands as high as you can. Then lower back down
