Noah Movements & Checkpoints Flashcards
Bench Press
- Anatomical Movement: Horizontal adduction of the shoulder, elbow extension.
- Major Muscles: Pectoralis major, anterior deltoids, triceps brachii.
- Quality Checkpoints: Feet flat on the floor, glutes and back in contact with the bench, wrists straight, bar path straight.
- Energy Leaks: Arching the lower back excessively, flaring the elbows out, lifting the feet or head off the bench.
- Description: Lie on a bench with eyes under the barbell. Grip the bar slightly wider than shoulder-width, unrack it, lower it to the middle of the chest, then press it up until the arms are straight.
Horizontal Row
- Anatomical Movement: Scapular retraction, elbow flexion, shoulder adduction and extension
- Major Muscles: Middle trapezius, rhomboids, latissimus dorsi, biceps brachii.
- Quality Checkpoints: Keep a neutral spine, retract the shoulder blades before pulling, elbows close to the body.
- Energy Leaks: Rounding the back, pulling with the arms instead of the back, not controlling the return movement.
- Description: With a barbell or dumbbells, bend at the hips to about a 45-degree angle, keeping the back straight. Pull the weight towards your lower ribs, then slowly lower it.
High Cable Chest Fly
- Anatomical Movement: Horizontal adduction. Scapular protraction
- Major Muscles: Pectoralis major, anterior deltoids.
- Quality Checkpoints: Slight bend in the elbows, movement should come from the shoulders, maintain a stable stance.
- Energy Leaks: Using too much weight leading to compensation by using the deltoids excessively, losing postural alignment.
- Description: Stand in the center of a cable machine with both pulleys set above head height. Grip the handles, step forward into a staggered stance, and bring your hands together in front of you, maintaining a slight bend in the elbows.
Lat Pull Down
- Anatomical Movement: Shoulder adduction and extension, elbow flexion.
- Major Muscles: Latissimus dorsi, biceps brachii, rhomboids, lower trapezius.
- Quality Checkpoints: Sit with a straight back, pull the bar down to chest level, lead with the elbows.
- Energy Leaks: Leaning too far back, using momentum, not fully extending the arms.
- Description: Sit at a lat pulldown station, grab the bar with a wide grip, pull the bar down to your chest, then slowly let it return.
Bird Dog
- Anatomical Movement: Hip extension, shoulder flexion.
- Major Muscles: Erector spinae, glutes, hamstrings, deltoids.
- Quality Checkpoints: Maintain a neutral spine, engage the core, extend opposite arm and leg.
- Energy Leaks: Arching the lower back, not engaging the core, moving the limbs too quickly.
- Description: Start on all fours, extend one arm and the opposite leg until they are in line with your body, hold, then return to the starting position and switch sides.
Inclined Dumbbell Press
- Anatomical Movement: Shoulder abduction, elbow extension.
- Major Muscles: Pectoralis major (clavicular head), anterior deltoids, triceps.
- Quality Checkpoints: Keep wrists straight, press the weights up and together, control the descent.
- Energy Leaks: Arching the back, bouncing the dumbbells at the bottom, not moving both arms symmetrically.
- Description: Sit on an incline bench with dumbbells at shoulder height, palms facing forward. Press the dumbbells up until your arms are extended, then lower them back down.
Single Arm Cable Row
- Anatomical Movement: Scapular retraction, elbow flexion.
- Major Muscles: Latissimus dorsi, middle and lower trapezius, rhomboids, biceps.
- Quality Checkpoints: Stand with a staggered stance, keep the torso stable, pull the handle towards the waist.
- Energy Leaks: Rotating the torso instead of pulling with the back, not maintaining a stable stance.
- Description: Stand facing a cable machine with a handle attached at mid-height. Grab the handle with one hand, keep the other hand on your waist, pull the handle towards your waist, then slowly return.
RDL (Romanian Deadlift)
Anatomical Movement: hip hinge, slight knee flexion.
Major Muscles: Hamstrings, glutes, and erector spinae.
Quality Checkpoints: Keep a slight bend in the knees, hinge at the hips, and maintain a straight back.
Energy leaks: overextending the range of motion and rounding the back; knees traveling forward; bending the knees too much; not moving the hips back but down.
Description: Set the bar just below your RDL-locked position. Take an overhand grip on the bar just outside your thighs. Grab the bar and take 3 steps back from the rack. Stand with a roughly shoulder-width stance. Feet pointing slightly out (10 degrees). Keep your legs just inside your hands. Before bed, brace by lifting the chest and stomach up and activating 360 degrees of tension in the core. Pack your lats and begin by pushing your hips straight back as if you were closing a drawer with your buttocks. Keep your shins completely vertical by pretending there is a wall directly in front of your shins. Center bar directly over the middle of the foot as you trace your shins as far down as you until your hips cant go back any further without losing neutral position in your spine. Usually just below knee leval and midshin.
Follow that by reversing the motion by pushing your hips forward, lifting your chest while keeping the bar over your midfoot.
Arnold Press
- Anatomical Movement: Shoulder flexion, abduction, and external rotation.
- Major Muscles: Deltoids, triceps, upper trapezius.
- Quality Checkpoints: Start with palms facing towards you, press overhead while rotating the hands to face forward.
- Energy Leaks: Using too much weight causing arching of the back, not fully extending the arms.
- Description: Sit or stand with dumbbells at shoulder height, palms facing you. Press the dumbbells overhead while rotating your palms to face forward, then reverse the movement.
Leg Extensions
- Anatomical Movement: Knee extension.
- Major Muscles: Quadriceps.
- Quality Checkpoints: Sit back in the machine, adjust the pad to sit on your lower legs, extend the knees fully.
- Energy Leaks: Lifting the buttocks off the seat, using momentum to lift the weight.
- Description: Sit in a leg extension machine, place your ankles under the pad, extend your legs to lift the weight, then slowly lower back down.
Dead Bug
- Anatomical Movement: Limb extension while maintaining core stability.
- Major Muscles: Core muscles, specifically the rectus abdominis and transverse abdominis.
- Quality Checkpoints: Press the lower back into the ground, extend opposite arm and leg, keep movements controlled.
- Energy Leaks: Arching the lower back, moving too quickly, not controlling the limbs.
- Description: Lie on your back, arms extended towards the ceiling, legs raised and bent at 90 degrees. Slowly lower opposite arm and leg towards the floor, then return to the starting position.
Ring PushupsRing
- Anatomical Movement: Shoulder horizontal adduction, elbow extension.
- Major Muscles: Pectoralis major, triceps, anterior deltoids.
- Quality Checkpoints: Keep the rings stable, lower your body in a controlled manner, keep the elbows close to the body.
- Energy Leaks: Sinking the hips, flaring the elbows, losing control of the rings.
- Description: Set the rings to just above ground level. Grip the rings, extend your arms, and enter a pushup position. Lower yourself until your chest is just above the rings, then press back up.- Anatomical Movement: Shoulder horizontal adduction, elbow extension.
- Major Muscles: Pectoralis major, triceps, anterior deltoids.
- Quality Checkpoints: Keep the rings stable, lower your body in a controlled manner, keep the elbows close to the body.
- Energy Leaks: Sinking the hips, flaring the elbows, losing control of the rings.
- Description: Set the rings to just above ground level. Grip the rings, extend your arms, and enter a pushup position. Lower yourself until your chest is just above the rings, then press back up.
Seated Row
Anatomical Movement: Shoulder Extension, Scapular Retraction and Protraction, and Elbow Flexion.
Major Muscles: Latissimus dorsi, rhomboids, middle and lower trapezius, biceps.
Quality Checkpoints: Sit up straight, pull the handle towards your lower abdomen, and lead with the elbows.
Energy leaks: leaning too far back, using the lower back to pull, not fully extending the arms, leaning forward at the bottom of the movement, causing shoulders to dump (anterior humoral glide)
Description: Sit at a seated row machine, feet on the platform, knees slightly bent. Grab the handle and start by setting your back straight with your ribs over your hips and 360 degrees of tension in your core. Begin movement by retracting and pinching shoulder blades together. Leading with your elbows, pull Vbar towards your lower abdomen, shortening the lats and exhaling on the way in, then slowly extend your arms with the intent of using the lats and lower trap (not the bicep) while exhaling back to the start position.
Barbell Reverse Lunge
- Anatomical Movement: hip and knee extension in the stepping leg, hip and knee flexion in the rear leg.
- Major Muscles: Glutes, Quadriceps, and Hamstrings.
- Quality Checkpoints: Keep the torso upright, step back far enough to maintain a 90-degree angle in both knees; the front knee should not pass the toes.
- Energy leaks: leaning forward, not stepping back far enough, letting the knees collapse inward.
- Description: Position a weighted bar across your back, holding it with your hands to keep it stable. Stand erect with your chest out and your shoulders back. Maintain a neutral spine and engage your core with 360 degrees of tension. Stand with your feet hip width apart. Knees unlocked. Step back and descend, allowing your trailing knee to come just off the floor. Press back up by pushing through your back foot. Maintain balance as you return to the starting position.
Machine Chest Fly
Anatomical Movement: Horizontal Adduction.
Major Muscles: Pectoralis major, anterior deltoids, biceps
Quality Checkpoints: Adjust the seat so the handles are at chest level, keep a slight bend in the elbows, and bring the hands together in a controlled manner.
Energy Leaks: Using too much weight causes the back to arch off the seat, not controlling the return movement.
Description: Set the seat so the arms are in alignment with the pecs. “Row back” as far as you can. This is the end position. Set the handles just behind. Watch for anterior humor glide at the bottom of movement, or “shoulder dump.” Turn to one side, grab handle and pull in. Grab the other handle and settle in the middle. Sit back and post back flat against the bench, as well as feet on the floor. Ease into the bottom of movement and allow bends in elbows to allow M.R.O.M. and elbows and wrists to align. The shoulder blades will naturally retract. Press and extend straigtening arms; shoulder blades will naturally move forward. At the end of the ROM, press elbows together.”
