NASM Exercise Library with Phases

Question 1

Total body stabilization exercises

Answer 1

Ball to squat press

Multi-planar step up balance, curl to precess

Question 2

Total body strength exercises

Answer 2

Lunge to arm curl press

Squat to curl press

Question 3

Total body power

Answer 3

Two arm push press (should press standing)

Barbell clean

Question 4

Chest stabilization

Answer 4

Ball DB chest press

Push-ups

Question 5

Chest strength

Answer 5

BB chest press

Flat DB chest press

Question 6

Chest power

Answer 6

Two arm - Medicine chest ball pass

Rotation chest pass

Question 7

Back stabilization

Answer 7

Standing cable row

Ball DB row

Question 8

Back strength

Answer 8

Seated cable row

Seated lat pull down

Question 9

Shoulder stabilization

Answer 9

Single-leg DB scaption

Seated on ball military press

Question 10

Shoulder Strength

Answer 10

Seated db shoulder press

Seated shoulder press machine

Question 11

Shoulder Power

Answer 11

Front medicine ball oblique throw

Overhead medicine ball throw

Question 12

Bicep stabilization

Answer 12

single leg bicep curl

single leg bb curls

Question 13

Bicep strength

Answer 13

seated 2 arm bicep curls

bicep curl machine

Question 14

Tricep stabilization

Answer 14

stability ball overhead extension (supine ball)

prone ball tricep extension

Question 15

Tricep strength

Answer 15

cable push down

supine bench BB triceps extension

Question 16

Leg stabilization

Answer 16

ball squat

multiplanar step balance

Question 17

Leg strength

Answer 17

leg press

bb squats

Question 18

Leg power

Answer 18

squat jump

tuck jump

Question 19

Core stabilization

Answer 19

marching
two-leg floor bridge
floor prone cobra
prone ISO abs (planks)

Question 20

Core strength

Answer 20

Ball crunch
Back extension
Reverse crunch
Cable rotation

Question 21

Core power

Answer 21

Rotation chest pass
Ball medicine pull overthrow
Front medicine oblique throw
Soccer throw

Question 22

Balance Stabilization

Answer 22

SL balance
SL balance reach
SL hip internal/external rotation
SL lift/chop
SL throw/catch

Question 23

Balance strength

Answer 23

SL squat
SL squat touch down
SL romanian DL
Multi-planar step up balance
Multi-planar lunge to balance

Question 24

Balance Power

Answer 24

Multi-planar hop with stabilization
Multi-planar SL box hop with stabilization
Multi-planar SL box hop down with stabilization
Hold landing position for 3-5 secs

Question 25

Plyo (reactive) stabilization

Answer 25

``` Jump squats w/ stabilization Box Jumps w/ stabilization Box Jump down w/ stabilization Multi-planar jump w/ stabilization *hold landing position for 3-5 secs* ```

Question 26

Plyo (reactive) strength

Answer 26

Squat Jump Tuck Jump Butt Kicks Power Step-up

Question 27

Plyo (reactive) power

Answer 27

Ice Skaters Single leg power step up (repeating) Proprioceptive plyometrics

Question 28

What does the client need to have BEFORE plyo training is implemented?

Answer 28

Total body strength, core and balance stabilization

Question 29

SAQ Stabilization

Answer 29

4-6 drills 1-2 sets, 2-3 each Ladder drills Cone shuffles

Question 30

SAQ Strength

Answer 30

``` 6-8 drills 3-4 sets, 3-5 each 5-10-5 T- Drill, Box Drills Stand up figure 8 ```

Question 31

SAQ Power

Answer 31

``` 6-10 drills 3-5 sets, 3-5 each Modified box drill Partner mirror drills Timed drills ```

Question 32

Stabilization endurance (phase 1)

Answer 32

Pick exercises from stability stages of the types of training. from total body, chest, back, shoulders, biceps, and triceps with the stability ball

Question 33

Strength endurance (phase 2)

Answer 33

Pick a stabilization mix with a strength exercise. For example a stability ball DB chest press with a bb chest press.

Question 34

Hypertrophy (phase 3)

Answer 34

Pick strength exercises like squats, bench, deadlifts, lunges.

Question 35

Maximal strength (phase 4)

Answer 35

Pick strength exercises and go heavy with fewer reps

Question 36

Power (phase 5)

Answer 36

Pick power exercises and superset it with maximal strength exercises. For example, a medicine ball chest press with a BB chest press exercise.

Question 37

Back power

Answer 37

Ball MB pullover throw | Woodchop throw