Bodyweight

Question 1

Inverted row

Answer 1

CP:

• Waist height
• Wider than shoulder width grip
• straight body, heels on ground
• pull chest towards bar
• retract shoulder blades

Muscles:
Teres minor, lats, infraspinatus
rhomboid, traps

Question 2

Aeroplane/ with hip thrust/ rotation

Answer 2

CP:
-upright on one leg arms extended
-standing leg slightly bent
-back straight
-torso and raised leg stay aligned during exercise
-moved explosively upwards while squeezing glute
-rotate torso
Muscles:
Glute
Hamstring:
Biceps femoris, semitendonosis, semimebranosis

Question 3

Monster walk

Answer 3

CP:

• Dyna band around foot
• bent knees greater than shoulder width apart
• walk forward in this folded stance, then backward
• side step

Muscles:
Glutes
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus

Question 4

Single leg floor bridge

Answer 4

CP:

• Lay on ground, one foot flat on ground, other leg perpendicular but with knee flexed.
• arms at your side
• push hips up to make straight body, then reset to floor

Muscles:
Glutes
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus

Question 5

Bent leg hip abduction

Answer 5

CP:

• Lay on your side
• Knees 90 degree bent with feet inline with torso
• Top leg knee moves up and back in an arc
• feet stay in contact for duration of exercise

Muscles:
Glutes
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus

Question 6

Single knee bends

Answer 6

CP:

• upright posture
• bring one knee infront at 90 degree position
• squat

Muscles:
Quad:
Rectus femoris, vastus medialis/intermedius/ lateralis