Training Instruction Flashcards
Bench Press
JA: Shoulder horizontal adduction, shoulder flexion, elbow extension
Muscles: Pec major, anterior delt, triceps
Incline Bench Press
JA: Shoulder horizontal adduction, elbow extension
Muscles: Pec major (clavicular head), anterior delt, triceps
Chest Fly
JA: Shoulder horizontal adduction
Muscles: Pectoralis major, triceps
Military Press
JA: Shoulder flexion into abduction & flexion, elbow extension
Muscles: Anterior & medial delt, supraspinatus, triceps
DB Shoulder Press
JA: Shoulder abduction, scap rotation, elbow extension
Muscles: Medial & anterior delt, triceps, traps
DB Upright Row
JA: Shoulder abduction, scap elevation/rotation, elbow flexion
Muscles: Medial & anterior delt, Supraspinatus, levator scap, rhomboids, traps, brachialis & brachioradialis
Lateral Raise
JA: Shoulder abduction
Muscles: Medial delt, supraspinatus, levator scap, rhomboids, traps, brachialis & brachioradialis
Rear Delt Raise
JA: Horizontal shoulder abduction
Muscles: Rear delt
Front Raise
JA: Shoulder flexion
Muscles: Anterior delt
Bent Over Row
JA: Shoulder horizontal abduction, shoulder extension, scap retraction, elbow flexion
Muscles: Lats, rhomboids, traps, infraspinatus, rear delts, brachialis, biceps, brachioradialis
Lat Pull Down
JA: Shoulder adduction, scap medial rotation, elbow flexion
Muscles: Lats, teres major, brachialis, biceps, brachioradialis
Tricep Extension
JA: Elbow extension
Muscles: Triceps
Tricep Kickback
JA: Elbow extension
Muscles: Triceps
Tricep Push Down
JA: Elbow extension
Muscles: Triceps
Bicep Curl
JA: Elbow flexion
Muscles: Biceps, brachialis, brachioradialis
Hammer Curl
JA: Elbow flexion
Muscles: Biceps, brachialis, brachioradialis
Back Squat
JA: Hip extension, knee extension, back extension
Muscles: Gluteus maximus, rectus femoris, vastus lateralis, medialis, intermedius, biceps femoris, semitendinosus, semimembranosus
Front Squat
JA: Knee extension, hip extension
Muscles: Rectus femoris, vastus lateralis, medialis, intermedius, biceps femoris, semimembranosus, semitendinosus, gluteus maximus
Deadlift
JA: Hip extension, knee extension, back extension
Muscles: Legs + erector spinae
Sumo Deadlift
JA: Hip extension, knee extension, back extension, hip adduction
Muscles: Legs, erector spinae, adductors, medial glute
Romanian Deadlift
JA: Hip extension, back extension
Muscles: Gluteus maximus, biceps femoris, semimembranosus, semitendinosus, erector spinae
DB Lunge
JA: Hip extension, knee extension
Muscles: Legs + sartorius
Lateral Lunge
JA: Hip extension, hip abduction, hip adduction, knee extension
Muscles: Gluteus maximus, gluteus medius, tensor fascia latae, hip adductors
DB Step Ups
JA: Knee extension, hip extension
Muscles: Legs + sartorius
Bulgarian Split Squat
JA: Hip extension, knee extension
Muscles: Legs + sartorius
Physioball Leg Curl
JA: Knee Flexion w/ Isometric Hip Extension
Muscles: Biceps femoris, semimembranosus, semitendinosus, gastrocnemius
Heel Raise
JA: Plantarflexion
Muscles: Soleus, gastrocnemius, plantaris
Sit Up
JA: Trunk flexion
Muscles: Rectus abdominus
Reverse Ab Curl Up
JA: Trunk flexion
Muscles: Rectus abdominus