Coaching Flashcards
Muscles worked in deadlift
glutes, hamstrings
Muscles worked in front squat
glutes, quads
Muscles worked in back squat
glutes, quads
Muscles worked in bench press
chest, triceps
Muscles worked in lat pulldown
biceps, lats (upper back)
Muscles worked in seated cable row
rhomboids (back), bicep
Muscles worked in overhead press
deloitds, tricep, chest
Muscles worked in barbell bent over row
rhomboids (back), bicep
Muscles worked in barbell lunge
Quads, Glutes
External cues deadlift
Brace your core like you’re getting punched,
Thrust with your hips
External cues front squat
Sitting on a box
External cues back squat
Sitting on a box
External cues bench press
Punch the ceiling
External cues seated row
Squeeze oranges between shoulder blades
External cues barbell bent over row
Hinge Your hips like you are closing a drawer, Squeeze oranges in between your shoulder blades
External cues overhead press
Punch the ceiling
External cues barbell lunge
When going down, have your front and back knees at 90 degrees (use mirror)
Internal cues deadlift
Hand placement, foot placement, straight back,
Internal cues front squat
Barbell sitting across your shoulders, Bend your knees, back straight, knees tracking with toes
Internal cues back squat
Barbell sitting on the squishy part of ur shoulders, Bend ur knees, back straight, knees tracking with toes
Internal cues bench press
Hand Placement, Foot Placement, slightly arched back, brace core
Internal cues lat pulldown
Hands placed outside shoulder width. Pull down to chest
Internal cues seated row
Pull shoulders back till hands reach core
Internal cues barbell bent over row
