Exercises

Question 1

Squat - mains, supplementals, accessories

Answer 1

M - safety bar squat, barbell front squat, barbell back squat, backpach front squat.
S - pause/tempo squat, goblet squat, incline leg press
A - barbell hip thrusts, hack squat, leg press, split squat, leg extensions, good mornings

Question 2

Hinge - mains, supplementals, accessories

Answer 2

M - trap bar dl, barbell conventional dl, barbell sumo dl, backpack dl
S - pause/tempo dl, deficit dl
A - barbell hip thrust, seated leg curl, kettlebell swings, lat pulldown, seated good mornings

Question 3

Lunge - mains, supplementals, accessories

Answer 3

M - barbell reverse lunge, barbell split squat, safety bar lunge, backpack split squat
S - pause/tempo split squat, front foot elevated split squat, bulgarians
A - split squat, step-ups, leg extensions, lateral lunge

Question 4

Vertical Push - mains, supplementals, accessories

Answer 4

M - barbell overhead press, high-incline barbell press, pike push-up
S - landine press, z-press, dumbbell overhead press
A - Arnol press, lateral raises, front raises, machine shoulder press, tricep cable push downs, machine tricep extensions

Question 5

Horizontal Push - mains, supplementals, accessories

Answer 5

M - barbell bench press, weighted dips, banded/weighted push ups
S - incline barbell bench press, barbell floor press, dumbbell incline bench press
A - machine chest fly, push-up, dumbbell chest fly, cable chest press

Question 6

Pull - mains, supplementals, accessories

Answer 6

M - chin/pull up, barbell bent-over row, landmine row
S - band assisted chin/pull up, pendlay row, t-bar row
A - seated cable row, dumbbell bench SA row, machine row, lat pull-down, chest supported dumbbell row, bicep curl variations

Question 7

Shoulder Stability exercises

Answer 7

YTWs, band joint concentration, shoulder PAILS/RAILS

Question 8

Shoulder Mobility Exercises

Answer 8

Shoulder controlled articular rotation, cable external rotator

Question 9

Hip Stability exercises

Answer 9

Walking lunges, SA rdl, banded squat, hip PAILS

Question 10

Hip Mobility exercises

Answer 10

90-90, low lunge w rotation, pigeon stretch

Question 11

Ankle Mobility exercises

Answer 11

Banded tlaus

Question 12

Progression and regression graph

Answer 12

p. 291

Question 13

What is the ideal rep range for:
- strength and power
- hypertrophy
- muscular endurance

Answer 13

• S+P: 2-6
• H: 8-12
• M-E: 14+