Practical Final FL Flashcards
Quads
Squat
Quads 1
Quads 2
Quads 3
Quads 4
Quads 5
Quads 6
Hammys
RDL
Hammy 1
Hammy 2
Hammy 3
Hammy 4
Hammy 5
Hammy 6
Core
Plank
Core 1
Core 2
Core 3
Core 4
Core 5
Core 6
Shoulders
Overhead Press
Shoulder 1
Shoulder 2
Shoulder 3
Shoulder 4
Shoulder 5
Shoulder 6
Chest
Bench
Chest 1
Chest 2
Chest 3
Chest 4
Chest 5
Chest 6
Triceps
Overhead Tricep Extension
Tricep 1
Tricep 2
Tricep 3
Tricep 4
Tricep 5
Tricep 6
Bicep
Bicep Curl
Bicep 1
Bicep 2
Bicep 3
Bicep 4
Bicep 5
Bicep 6
Back
Rows
Back 1
Seated Banded Rows
C:
E:
Breathe
Rate
O ROM
Back 2
Standing Banded Rows
C:
E:
Breathe
Rate
O ROM
Back 3
Seated Cable Machine Row
C:
E
Breathe
Rate
O ROM
Back 4
3 Point Bent Over Row
C
E
Breathe
Rate
O ROM
Back 5
Standing Dumbbell Bent Over Row
C
E
Breathe
Rate
O ROM
Back 6
Standing Barbell Bent Over Row
C
E
Breathe
Rate
O ROM
Glutes
Hip Extension
Glutes 1
Lying Bodyweight Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 1-1-1
O ROM: slightly lifted off the ground to flat angle
Glutes 2
Box Bodyweight Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 2-1-2
O ROM: slightly lifted off the ground to parallel with the ground
Glutes 3
Lying Dumbbell Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 1-1-1
O ROM: slightly lifted off the ground to flat angle
Glutes 4
Dumbbell Box Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 2-1-2
O ROM: slightly lifted off the ground to parallel with the ground
Glutes 5
Barbell Box Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 2-1-2
O ROM: slightly lifted off the ground to parallel with the ground
Glutes 6
Lying Bodyweight Single Leg Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 1-1-1
O ROM: slightly lifted off the ground to flat angle
