Fitness: Page 30

Learn how to exercise by doing the hip extension on bosu with flutter kick. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstringsBase Movement: hip extensionEquipment: bosu flat downTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: swim freestylePosition: face downMovement Variation: reciprocalPlane of Motion: sagittalJoint Action: hip extension

Learn how to exercise by doing the standing back extension with medicine ball. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: calves, glutes, hamstrings, quads, shouldersBase Movement: back extensionEquipment: medicine ballTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, knee extension, plantar flexion, shoulder flexion, spine extension

Learn how to exercise by doing the assisted hamstrings stretch on table. EXERCISE DETAILS:Primary Muscle Group: hamstringsEquipment: tableTraining Type: stretching assistedLevel of Difficulty: 1Position: face upPlane of Motion: sagittalJoint Action: hip flexion, knee extension, plantar flexion

Learn how to exercise by doing the hamstrings self stretch with yoga strap. EXERCISE DETAILS:Primary Muscle Group: hamstringsEquipment: yoga strapTraining Type: stretching selfLevel of Difficulty: 1Position: face upPlane of Motion: sagittalJoint Action: hip flexion, knee extension

Learn how to exercise by doing the 1 leg curl on all 4s with ankle weight. EXERCISE DETAILS:Primary Muscle Group: hamstringsSecondary Muscle Group: calvesBase Movement: leg curlEquipment: ankle weightsTraining Type: weight trainingLevel of Difficulty: 3Position: face down, on all 4sMovement Variation: unilateralPlane of Motion: sagittalJoint Action: knee flexion

Learn how to exercise by doing the assisted hip flexors stretch. EXERCISE DETAILS:Primary Muscle Group: hip flexorsTraining Type: stretching assistedLevel of Difficulty: 1Position: side lyingPlane of Motion: sagittalJoint Action: hip extension

Learn how to exercise by doing the hip flexors self stretch. EXERCISE DETAILS:Primary Muscle Group: hip flexorsTraining Type: stretching selfLevel of Difficulty: 1Position: kneeling, staggered stance, standingPlane of Motion: sagittalJoint Action: hip extension

Learn how to exercise by doing the standing leg raise and extension with ankle weight. EXERCISE DETAILS:Primary Muscle Group: hip flexorsSecondary Muscle Group: abs and obliques, quadsBase Movement: leg extension, leg raiseEquipment: ankle weightsTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: soccer, swim breast stroke, swim butterfly, swim freestylePosition: standing on 1 legMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip...

Learn how to exercise by doing the assisted inner thigh stretch on table. EXERCISE DETAILS:Primary Muscle Group: inner thighsEquipment: tableTraining Type: stretching assistedLevel of Difficulty: 1Position: face upPlane of Motion: frontalJoint Action: hip abduction

Learn how to exercise by doing the side lying hip adduction with body bar. EXERCISE DETAILS:Primary Muscle Group: inner thighsBase Movement: hip adductionEquipment: body barTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, boxing, field hockey, football, soccer, tennis, volleyball, wrestlingPosition: side lyingMovement Variation: unilateralPlane of Motion: frontalJoint Action: hip adduction

Learn how to exercise by doing the dumbbell wrist curl. EXERCISE DETAILS:Primary Muscle Group: forearmsBase Movement: wrist curlEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: baseball, field hockey, golf, ice hockey, tennis, wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: wrist flexionGrip: underhand - medium

Learn how to exercise by doing the wrist curl with tubing. EXERCISE DETAILS:Primary Muscle Group: forearmsBase Movement: wrist curlEquipment: tubingTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: baseball, field hockey, golf, ice hockey, tennis, wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: wrist flexionGrip: underhand - medium

Learn how to exercise by doing the barbell upright row. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: biceps, levator scapulae, serratus anterior, traps - lower, traps - upperBase Movement: rowEquipment: barbellTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: frontalJoint Action: elbow flexion, shoulder abduction, shoulder girdle elevation, shoulder girdle external rotationGrip:...

Learn how to exercise by doing the cable shoulder internal rotation. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: chest, latsBase Movement: shoulder internal rotationEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, tennis, volleyballPosition: standingMovement Variation: unilateralPlane of Motion: transverseJoint Action: shoulder internal rotationGrip: neutral - medium

Learn how to exercise by doing the dumbbell push press. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: calves, glutes, hamstrings, levator scapulae, quads, traps - upper, tricepsBase Movement: push pressEquipment: dumbbellTraining Type: olympic liftsLevel of Difficulty: 7Sport Specific: basketball, volleyballPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow extension, hip extension, knee extension, plantar flexion, shoulder...

Learn how to exercise by doing the rear shoulder cable row on lat pull machine. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: biceps, lats, lower back, rhomboids, traps - midBase Movement: rowEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: football, rowing, wrestlingPosition: horizontal, seatedMovement Variation: bilateralPlane of Motion: transverseJoint Action: elbow flexion, shoulder girdle retraction, shoulder horizontal...

Learn how to exercise by doing the reverse dumbbell fly on bosu flat up. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: lats, rhomboids, traps - midBase Movement: reverse flyEquipment: bosu flat up, dumbbellTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: tennisPosition: bent over, standingMovement Variation: bilateralPlane of Motion: transverseJoint Action: shoulder girdle retraction, shoulder horizontal extensionGrip: neutral...

Learn how to exercise by doing the standing reverse fly with tubing high to low. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: lats, levator scapulae, pec minor, rhomboids, traps - lower, traps - midBase Movement: reverse flyEquipment: tubingTraining Type: weight trainingLevel of Difficulty: 4Position: standingMovement Variation: bilateralPlane of Motion: frontal, transverseJoint Action: shoulder adduction, shoulder girdle depression, shoulder girdle internal rotation,...

Learn how to exercise by doing the 1 arm rear shoulder dumbbell plank row on medicine ball. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: abs and obliques, biceps, chest, hip flexors, lats, pec minor, rhomboids, serratus anterior, traps - mid, tricepsBase Movement: plank, rowEquipment: dumbbell, medicine ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: football, rowing, wrestlingPosition: face down, flatMovement Variation:...

Learn how to exercise by doing the standing cable calf raise on platform. EXERCISE DETAILS:Primary Muscle Group: calvesBase Movement: calf raiseEquipment: box, cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, football, soccer, volleyballPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: plantar flexion