EXERCISES Flashcards by Tara Track

back squat primary muscles

-quadriceps
-gluteus maximus
-erector spinae
-hamstrings (biceps femoris, semitendinosus, semimembranosus)

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back squat:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

-lower body squat pattern
-push
-multi-joint
-core
-closed chain

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back squat common errors + corrections

-knee valgus (knees in)
[emphasize driving knees out; if problem persists reduce the load
-heels raising]
[emphasize keeping heels flat, use gradual heel lift; if problem persists reduce the load]
chest dropping
[emphasize keeping chest up with elbows tight underneath bar, bring hands closer together on the bar; keep eyes focused forward]

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back squat FMS

shoulder mobility, ankle mobility, inline lunge, deep squat

-be cautious of ASLR, rotary stability, + trunk stability push up

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standard deadlift primary muscles

-gluteus maximus
-hamstrings (biceps femoris, semitendinosus, semimembranosus)

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standard deadlift:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

-lower body hip hinge
-pull
-multi-joint
-core
-closed chain

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standard deadlift common errors + corrections

-rounding the back
[brace the core, improve hip mobility]
-foot positioning
[should be shoulder width apart with toes pointing slightly outward]
-wrong hip positioning
[hips should be lower than shoulders]

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standard deadlift FMS

ASLR

-be cautious of trunk stability push up

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flat barbell bench press primary muscles

-pectoralis major
-anterior deltoid
-serratus anterior
-pectoralis minor
-triceps brachii

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flat barbell bench press:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

-upper body push
-push
-multi-joint
-core
-open chain

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flat barbell bench press common errors + corrections

-failure to maintain 5 points of contact
[make sure to reiterate before every set the 5 points]
-ellowing elbows to flair out
[emphasize keeping scapula retracted + elbows pulled in roughly 45 degrees]
-bouncing barbell off chest
[emphasize eccentric control; if athlete continues, decrease weight]

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flat barbell bench press FMS

none
-be cautious of shoulder mobility + trunk stability push up

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front squat primary muscles

-gluteus maximus
-hamstrings (biceps femoris, semitendinosus, semimembranosus)
-quadriceps

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front squat:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

-lower body squat pattern
-push
-multi-joint
-core
-closed chain

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front squat common errors + corrections

-unable to keep a neutral spine
[emphasize core bracing before exercise]
-not hitting depth
[lower the weight to see if depth improves]
-valgus collapse

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front squat FMS

ankle mobility, inline lunge, deep squat
-be cautious of ASLR, rotary stability, + trunk stability push up

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forward lunge primary muscles

-gluteus maximus
-hamstrings
-quadriceps
-iliopsoas (of trailing leg)
-soleus (of lead leg)
-gastrocnemius (of lead leg)

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forward lunge common errors + corrections

-too hard + fast on knees
[tell athlete to slow down]
-shooting the hips backwards at bottom of the lunge
[make the length of the lunge shorter]
-leaning back with the weight
[have the athlete lean slightly forward]
-opening the hips/external rotation during the movement
[start with proper alignment]

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forward lunge:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

-lower body split stance pattern
-push
-multi-joint
-core
-closed chain

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forward lunge FMS

ankle mobility + inline lunge
-be cautious of ASLR, rotary stability, + trunk stability push up

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machine leg press primary muscles

-gluteus maximus
-hamstrings
-quadriceps

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machine leg press:
-movement pattern
-push/pull
-single/multi-joint
-core/assistance
-open/closed chain

-lower body push
-push
-multi-joint
-core
-open chain

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machine leg press common errors + corrections

-valgus collapse
[make sure hip abductors are being engaged]
-heels hanging off the platform
[move the feet so that they are shoulder width apart + fully in contact with platform]
-lowering the platform too low

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machine leg press FMS

none

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leg/knee extension machine primary muscles

quadriceps

leg/knee extension machine: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-lower body push, leg extension -push -single joint -assistance -open chain

leg/knee extension machine common errors + corrections

-not keeping full contact with the machine -not going full ROM -not lining joint up with angle of rotation of the machine

leg/knee extension machine FMS

none

lying leg/knee curl machine primary muscles

hamstrings (semitendinosus, semimembranosus, biceps femoris)

lying leg/knee curl machine: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-lower body pull, leg flexion pull -single joint -assistance -open chain

lying leg/knee curl machine common errors + corrections

-not keeping full contact with the machine -not going full ROM -not lining joint up with angle of rotation of the machine

lying leg/knee curl machine FMS

none

shoulder press barbell primary muscles

-anterior + medial deltoids -trapezius -triceps brachii

shoulder press barbell: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-upper body vertical push -push -multi-joint -core -open chain

shoulder press barbell common errors + corrections

-incorrect grip width -elbows flaring out -lower back arch -not moving the bar in a completely vertical path

shoulder press barbell FMS

none -be cautious of shoulder mobility + trunk stability push up

lat pulldown primary muscles

-latissimus dorsi -teres major -rhomboid -posterior deltoid

lat pulldown: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-upper body vertical pull -pull -multi-joint -core -open chain

lat pulldown common errors + corrections

-using momentum -arching back -grip width -pushing bar forward with arms -taking bar behind head

lat pulldown FMS

none -be cautious of shoulder mobility + trunk stability push up

bent over row barbell primary muscles

-latissimus dorsi -teres major -rhomboid -posterior deltoid

bent over row barbell: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-upper body horizontal pull -pull -multi-joint -core -open chain

bent over row barbell common errors + corrections

-excessive knee bend -no knee bend -rounding the back -changing hip angle during lift

bent over row barbell FMS

trunk stability push up -be cautious of shoulder mobility

lying triceps extension primary muscles

triceps brachii

lying triceps extension: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-upper body push, arm extension -push -single joint -assistance -open chian

lying triceps extension common errors + corrections

-not having 5 points of contact -moving at shoulder

lying triceps extension FMS

shoulder mobility

arm/biceps curl primary muscles

-brachialis -biceps brachii -brachioradialis

arm/biceps curl: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-upper body pull, arm flexion -pull -single joint -assistance -open chain

arm/biceps curl common errors + corrections

-using momentum -not controlling the eccentric -cutting the ROM short -moving shoulder positioning throughout the exercise

arm/biceps curl FMS

none

dumbbell lateral raises primary muscles

-deltoids -trapezius

dumbbell lateral raises: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-upper body, shoulder abduction -pull -single joint -assistance -open chain

dumbbell lateral raises common errors + corrections

-using momentum -keeping the hands higher than elbows -dropping the head forward

dumbbell lateral raises FMS

none -be cautious of shoulder mobility

low pulley seated row primary muscles

-latissimus dorsi -teres major -rhomboid -posterior deltoid

low pulley seated row: -movement pattern -push/pull -single/multi-joint -core/assistance -open/closed chain

-upper body pull, horizontal -pull -multi-joint -core -open chain

low pulley seated row common errors + corrections

-shrugging the shoulders -rounding the back -using momentum -outward elbows -drifting the head -arching the lower back

low pulley seated row FMS

none -be cautious of shoulder mobility + trunk stability push up

machine standing calf/heel raise primary muscles

-soleus -gastrocnemius

machine standing calf/heel raise: -movement pattern -single/multi-joint -core/assistance -open/closed chain

-lower body, plantarflexion -single joint -assistance -open chain

machine standing calf/heel raise common errors + corrections

-using momentum -not pushing through the balls of the feet -not controlling the eccentric

machine standing calf/heel raise FMS

none