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Lancer Winter Fitness Program
Winter 2011 Weight Training

January 3 to February 4
Legs, hips and buttocks
Exercise Sets/reps Weight Comments

Barbell Squat 3 x 10 Low to medium-low Kneesshould not be beyond toes.
Avoid rounding your back
Front squat (with Barbell) 3 x 10 Low to medium-low No foot movement or heel lift, knees behind toe line, avoid dropping elbows too low
Lunge w/dumbell 3 x 12 Low Spine remains in same position as it moves up and down
Lateral Lunge 3 x12 body Look for chest to remain up and shoulders to remain low

Avoid knee beyond toe line
Step up w/dumbell 3 x 12 low Directly upward movement of the spine.
Keep the foot flat on the step.
Side Step down 3 x 12 body Head should remain directly above ankle.
Knee and hip move simultaneously.
LegAbduction 3x 12 body Make sure body remains straight. (so that buttocks do not stick out or in)
Single Leg Deadlift 3 x 10 Low to medium low Avoid improper form, avoid rounding the back, Avoidshoulder blades to slip forward

Back
Exercise Sets Weight Comments
Romanian Deadlift 3 x 10 Low to medium-low Head should be up with eyes forward and looking upward.
Avoid bending your elbows orshrugging your shoulders.
One Arm dumbbell Row 3 x 12 Low to medium Avoid any spinal movement or any hip rotation.
Barbell row 3 x 10 Low Bar travels in straight vertical path, avoid any spinalmovement.
Pull ups/ chin ups 3 x 5-1 2 body If you need help have partner help by holding your feet while you pull up.
Lat Pull Down 3 x 12 Low to medium low Good form, pull bar to chest

Chest andShoulders
Exercise Sets Weight Comments
Bench Press 3 x 10 Low to medium-low Good form
Rear Raise 3 x 10 Low to medium-low Spine remains in same position .
A small pause at the top of the movement.Upright Rows 3 x 12 Low Arms should not be higher than elbows, upright posture.

Dumbbell Shrugs 3 x12 Medium Avoid bending your elbows
Barbell Overhead Press 3 x 12 low Avoid elevating your...
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