Altitude Landing. Back Extension

Transcription

1 Altitude Landing 1. Start from a elevated box that is appropriate for your preparedness level. The Strength & Conditioning coach will appropriate the box height for you. 2. Next, lift up and step out with either leg 3. Drop down to the ground while landing in the desired landing position prescribed by the Strength & Conditioning coach Back Extension 1. Setup as you would when performing a Glute Ham Raise 2. Extend your body so your truck is parallel with the ground 3. To begin, flex your truck in a controlled manner, while keeping your back straight 4. To return to the parallel position, flex your glutes until you have achieved a position, repeat

2 Band Leg Curl 1. Choke a band around a stationery object 2. Setup a bench so it is either perpendicular or straight onto the object you re facing 3. Place the band around both ankles, or just one if doing a single leg curl 4. Walk back to the bench, then place your hands securely on the side of the bench if the bench is facing straight onto, or place your hands back if the bench is perpendicular 5. Lean backwards, then drive your ankle towards your glutes hard, then return slowly back to the starting position to complete the repetition Box Jumps 1. Begin in the athletic position 2. Violently throw your arms down while bending at the ankles, knees, and hips 3. Violently throw your arms up while jumping as high as you can up and forward 4. Land in the athletic position on the box

3 Box Squat 1. Begin with a box that allows you to squat parallel, or slightly below parallel. 2. Duck under the bar with your feet about shoulder width apart 3. Squeeze your shoulder blades together, and keep your elbows from flaring behind you 4. Draw in a big breathe, and flex your abdominals hard 5. Lift the bar, while keeping an arch in your low back, and step back 6. To begin the lift, re-breathe while maintaining a rigid core, arch your low back, shoulders still forced together hard to keep your upper back locked in, then begin sitting back onto the box by breaking at your hips 7. While sitting back onto the box, force your knees out by pressing out on your feet as you would if you could spread the floor apart 8. Keep sitting back until you sit on the box 9. When you reach the box, you want to sit down and relax the hip flexors while keeping every other muscle tight 10. Do not rock backwards on the box, you should stay solid 11. Pause momentarily on the box, then explode off of it while staying tight the entire time 12. This movement can be performed with bands and chains

4 Bulgarian Split Squat 1. Face away from the bench while placing your rear leg up on the bench 2. Ensure a near vertical shin with your lead leg 3. Lower your hips directly down 4. Maintain a erect position with your trunk 5. Lower until the knee is almost touching the ground 6. Drive off the lead leg through the heel Conventional Deadlift 1. Place your feet under your hips or slightly wider 2. Make sure the bar is 1-3 inches away from your shins, it should not be touching. This will vary on an individual basis 3. Reach down to the bar with a mixed grip 4. Drop your hips down, and raise your chest to create an arch in your low back 5. While keeping your entire body locked into place, pull up and backwards while driving through your heels 6. The lift is completed once you are standing completely erect with your hips extended, knees locked out, and shoulders back

5 DB Lunge 1. Place dumbbells in hands 2. Before beginning, ensure a stable base before starting. 3. Lunge forward with the first leg, and land on the heel. 4. Drop hips straight down while keeping an erect position with the front shin perpendicular to the ground 5. Once your hind knee is right above the ground, drive back to the starting position with your lead heel Front Squat 1. Grasp the bar with a overhand grip about shoulder width apart 2. Place your feet shoulder width apart 3. Place the barbell on top of your front shoulders and upper chest. You should have a natural groove to allow for the bar placement (see photo) 4. Arch your upper and lower back slightly 5. Tighten up your abdominals 6. Keep your eyes straight ahead, and keep a high chest 7. Extend your elbows up towards the ceiling and allow your wrist to roll back while keeping the bar in it s original placement 8. Descend while sitting back with your hips and staying tight 9. Once your reach parallel, explode back up, and reset

6 Glute Ham Raise 1. Setup the horizontal sliding component of the GHR so that your knees are snug against the roller pads 2. Next, setup the vertical sliding component to setting 3 or 4 3. To begin the movement, get in an upright position with your hands across your chest 4. Begin descending until your upper body is near vertical to the ground while keeping your back flat 5. Next, squeeze your glutes to come up to the parallel position 6. Continue squeezing your glutes and fire back to the upright position using your hamstrings and calves

7 Good Morning 1. Position the barbell on the back of the shoulders as you would in the squat. 2. It is recommended that you use a low bar positioning so the bar does not irritate your neck as you bend forward 3. Bend hips to lower the torso while keeping your back in a solid arch. 4. Raise back up until hips are extended 5. The depth you take this movement is dependant on your hamstring flexibility Half Squat 1. The barbell should have a low placement (see photo) 2. Grasp the bar with a overhand grip wider than shoulder width apart 3. Place your feet shoulder width apart 4. Arch your upper and lower back slightly 5. Tighten up your abdominals 6. Keep your eyes straight ahead, and keep a high chest 7. Descend while sitting back with your hips and staying tight 8. Once you have reach parallel (hip fold to top of knee) explode back up, and reset

8 Hammer Jammer 1. Set feet hip width apart (8-12 inches) 2. Grab the handles and position feet so that the body is leaning forward, with the angle of push being in line with the path of the machine 3. Ankles, knees, and hips should all be flexed in the starting position, take care to ensure that the back remains in a neutral posture 4. Forcefully extend the ankles, knees, and hips to drive the weight forward and up 5. Reset feet and return to starting position before each rep

9 Kneeling Jump (on knees, jump to feet) 1. Start with your knees on the ground, or a padded surface (i.e. vertimax) 2. Push your hips back as you would when you jump upwards 3. Fire your hips violently, lifting them up and land in an athletic position. Lateral Jumps 1. Begin in the athletic position 2. Violently throw your arms down while bending at the ankles, knees, and hips 3. Shift your weight slightly to the direction you are jumping while violently throwing your arms forward and jumping sideways 4. Land in the athletic position

10 Lateral Lunge 1. Either performed with dumbbells at your sides, or a barbell on the back 2. Lunge to one side with either leg. Lower the body down by flexing the knee and hip of the lead leg, while keeping the knee in line with the foot Return to the standing position by forcibly extending the hip and knee of the lead leg. 3. Repeat on the opposite leg Leg Curl 1. Position the machine so that the pivot point is in line with the knee 2. Curl leg, bringing the weight toward the butt

11 Peterson Step-up 1. Refer to the Step-Up 2. Standing parallel to a box with either a barbell or dumbbells 3. Step up onto the box while maintaining your parallel position, and drive upwards. Power Shrug 1. Hip width stance 2. Grip should be shoulder width 3. Look straight ahead 4. Brace your abdominals 5. Shoulders back/chest up 1. Initiate the movement by pushing hips back 2. Keep arms straight, and let bar slide down leg while keeping constant contact 3. Shoulders are OVER the bar 1. Extend at the ankle, knee, and hip. Shrug shoulders to ears very violently 2. Keep arms locked 3. Return bar to starting

12 Power Runner 1. First, stand to the side of the machine. Then, strap your inside foot securely into the pedal. The toe strap is a safety feature that will also allow greater use of the leg through the recoil stage of the sprint 2. Once the foot is in place, position your same side shoulder firmly against the shoulder pad 3. Your outside, ground-based foot, should be positioned parallel to, or slightly behind the foot in the pedal 4. The lower back should never be arched! Core stability is vital! 5. When doing the single-leg press, a steady, smooth range of motion should be used Pull-through 1. Stand facing away from the machine with the cable between your legs using a medium to wide stance. 2. Begin by letting the cable pull your torso through your legs. Then flex back to the starting position making sure to squeeze your glutes as you rise. ALTERNATIVE: 1. Double up a band to the bottom of a stationery object such as a power rack 2. Continue this exercise as described using a cable system.

13 Reverse Hypers 1. Begin by putting the strap around both of your ankles. 2. Bring your body onto the machine with your hips off the pad. Grab the handles, short or long based on how tall you are. This will vary for everyone, so find what works best for you 3. While keeping your legs straight at all times, pull backwards with your legs until they are parallel with the ground. 4. When the weight comes back down, do not allow the weight to swing under you. Stop the weight at the same point you began, and immediately reverse the weight to lift it again. Thus, there is not a moment of the exercise when you pause.; you continually swing Romanian Deadlift 1. Keep barbell close to your body 2. Bend knees slightly 3. Begin pushing your hips backwards while maintaining a arch in your lower back 4. Keep your head up, your eyes focused forward, and shoulder blades pulled together 5. Descent until the flat posture of the low back cannot be maintained 6. Come back to beginning position explosively

14 Standing Long Jumps 1. Begin in the athletic position 2. Violently throw your arms down while bending at the ankles, knees, and hips 3. Violently throw your arms away from your body while jumping forward explosively 4. Land in the athletic position Step-ups 1. Stand facing the side of a bench/box 2. Position barbell on back or dumbbells in hands 3. Place your working leg on the bench/box 4. Drive up through the heel/keeping the knee back 5. Maintain an erect posture 6. Return back to the ground controlled

15 Sumo Deadlift 1. Take a moderate stance (usually squat width, or slightly farther out) 2. Make sure the bar is very close to your shins 3. Sit down as you would in a squat and grap the bar with a mixed grip inside your legs 4. Have your trunk erect 5. Force your knees out to the side 6. Lift upwards, while driving through your heels, and maintaining a solid erect position with a arched back 7. The lift is completed once you are standing completely erect with your hips extended, knees locked out, and shoulders back Terminal Knee Extension (TKE) 1. Place a band that has one end hooked around a stationary object around the back of the knee 2. Start with the knee with the band on it bent (only the toe is touching the ground), and the other leg straight 3. Slowly contract the quadriceps of the working leg, pushing the heel into the ground 4. Weight should shift slightly onto the working leg 5. Contract the quads hard to fully lock the knee out (but not hyperextend) 6. Slowly return to the starting position

16 Tuck Jump 1. Jump up while tucking your knees to your chest 2. Land in an athletic position 3. Pause momentarily and reset your feet before performing another repetition. V-Squat 1. To setup on the V-Squat, place your feet on the platform, with the shoulder pads directly on your shoulders in a comfortable position. 2. Once you have the desired foot position, press upwards with the legs, push down on the safety handle, then place both hands on the handles as shown in the picture 3. Squat down until you are parallel, while keeping your low back on the pad at all times 4. Squat back up while maintaining tightness, pause momentarily before performing the next repetition