Exercise Index

Flexibility Exercises

Flexibility Training Overview
Flexibility Training Principles

Deltoid Stretch
Fencer Stretch (Forward Lunge)
Lat and Tricep Stretch
Lower Back (Gluteal) Stretch
Neck Extension
Neck Flexion
Neck (Lateral) Flexion
Pectoral Stretch
Toe Touch Stretches

Manual Resistance Exercises

Performing Manual Resistance Exercises
Responsibilities of the Lifter
Responsibilities of the Spotter
Advantages of Manual Resistance Training
Disadvantages of Manual Resistance Training

1) Neck Extension
2) Neck Flexion
3) Upright Row
4) Chest Fly
5) Push Up
6) Side (Lateral) Raise
7) Front Raise
8) Shoulder Press
9) Rear Deltoid
10) Seated Row
11) Bicep Curl
12) Tricep Extension
13) Leg Extension
14) Leg Curl
15) Lateral Hip
16) Inner Thigh (Groin)
17) Hip flexion
18) Manual Squat
19) Dorsi Flexion
20) External rotation
21) Internal Rotation

Group Programs

Mid-Section Circuit 1
Mid-Section Circuit 2
Mid-Section Circuit 3
Lower Back Workout Program
Abdominal Program

Weighted Exercises

Strength Training Guidelines
In-Season Overview
In-Season Guidelines
Intensity and Time
Importance of Progression
The Repetition
Rep Scheme Instructions
Rep Replication

1) Neck Extension
2) Neck Flexion
3) Lateral Neck Flexion
4) Bench Press
5) Chest Fly
6) Row
7) Pull-Ups
8) Lat Pull Downs
9) Pullover
10) Shoulder (Seated) Press
11) Front Raise
12) Side Lateral Raise
13) Rear Deltoid
14) Shrugs
15) External Rotation
16) Internal Rotation
17) Squat
18) Dead Lift
19) Leg Press
20) Ball Squat
21) Lunge
22) Leg Extension
23) Leg Curl
24) Hip Abduction
25) Hip Adduction
26) Hip Extension
27) Hip Flexion
28) Calf Raise
29) Bicep Curl
30) Dips
31) Tricep Extension Pushdown
32) Wrist Flexion
33) Wrist Extension
34) Abdominal
35) Back Extension

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