Resistance Exercises

Question 1

Ball squat, curl to press

Answer 1

Phase: Stabilization (1)

Cue: use ball to guide you, not to push on

Progression: alt arm / single arm
Regression: decrease ROM

Question 2

Multiplayer step up to balance, curl to press

Answer 2

Phase: stabilization (1)

Cue: low back arching may be due to lat tightness

Progression: frontal or transverse
Regression: no balance

Question 3

Lunge to two arm db press

Answer 3

Phase: strength (2)

Cue: keep LPHC in line

Progression: increase weight, alt arms
Regression: reduce ROM

Question 4

Squat curl to two arm press

Answer 4

Phase: strength (2)

Cue: watch LPHC

Question 5

Two arm push press

Answer 5

Phase: power (5)

Cue: drive foot back as you press, watch low back

Power because you are pressing as fast as can be controlled

Question 6

Barbell clean

Answer 6

Power

Question 7

Dumbbell chest press

Answer 7

Cue: lower arms as far as possible without compensation

Stabilization if using ball, strength if using bench.

Question 8

Standing cable row

Answer 8

Stabilization

Cue: retract and depress shoulder blades, do not elevate

Progression: 2 legs, alt arm to 1 leg, single arm

Question 9

Seated cable row

Answer 9

Strength

Cue: keep core stationary. Moving can accelerate movement and make it less effective

Question 10

Single leg db scaption

Answer 10

Stabilization

Progression: alt arm, single arm, modalities

Regression: 2 legs, seated

Question 11

Seated shoulder press machine

Answer 11

Strength

Cues- keep chin tucked, allow shoulder blades to retract

Question 12

Single leg db curl

Answer 12

Stabilization

Cue: keep scapulae retracted during movement

Question 13

Single leg barbell curl

Answer 13

Stabilization

Cue: to find proper distance of hands on the bar put hands at side with palms facing forward. This is where they should be on the bar

Question 14

Biceps curl machine

Answer 14

Strength

Cue: make sure to maintain proper posture to allow for full ROM

Question 15

Cable push down

Answer 15

Strength

Cue: using a rope instead of a bar allows elbow to move in natural way that protects from imbalances or injury

Question 16

Supine bench barbell triceps extension

Answer 16

Strength

Cue: keep hands shoulder width apart to decrease stress to elbows

Question 17

Ball squat

Answer 17

Leg- stabilization

Cues: keep feet under knees, unless client lacks ankle dorsiflexion (tight calves). Then slightly in front of knee

Question 18

Multiplayer step up to balance

Answer 18

Stabilization

Cue: great way to regress a lunge because it develops flexibility and stabilization that come with lunges

Question 19

Leg press

Answer 19

Leg strength

Cues: Make sure to squat as low as possible before compensations occur