Leg & Trunk exercises chapters 12 & 13 HPR 101 – L7

Quiz 6 – chapters 10 & 11 TRUE or FALSE The barbell overhead press, dumbell overhead press, hammer strength overhead press, and boss overhead press exercises develop totally different muscles. The barbell upright rowing exercise and the low pulley upright exercise develop the same muscles. The dumbell lateral raise exercise develops the deltoid and trapezius muscles. The dumbell bent-over lateral raise is designed to develop the pectoralis major muscle. The front raise exercise could never be done with a barbell. The barbell curl, seated dumbell curl, Hammer Strength arm curl, and Nautilus arm curl exercises all develop the same muscles. All of the arm curls exercises develop the biceps brachii, the brachialis, and the brachioradialis muscles. The standing Triceps extension exercise could not be done with a dumbell. The parallel bar dips, bench dips, Boss dip machine, and Cybex Weight-Assisted Parellel Bar Dips are essentially variations of the same exercise. The reverse wrist curl develops the wrist extensors.

Leg exercises Squats Using a Smith Machine, place the barbell across your shoulders behind your neck. Your legs should be a bit wider than shoulder width apart. To execute this exercise properly, simply squat down until your thighs become parallel to the floor. Visualize sitting down into a chair and be sure that you keep you back as straight and upright as possible throughout the entire movement. Return to the start position and repeat.

Leg exercises Dead lifts Place a barbell on the floor at your feet just outside of a squat rack area. Keeping your back straight, squat down and grasp the barbell with both hands using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up straight. Be sure to keep your arms hanging straight down so that the barbell ends up being just about mid-thigh level. Slowly return to the start position and repeat.

Leg exercises Leg Press Position yourself in the Leg Press Machine (also know as the ‘Leg Sled’) with your feet about 12 – 15 inches apart. Slowly bring your knees in toward your chest, lowering the weight platform. Once lowered, return the platform to the start position by fully extending your legs (however, do not lock your knees out- allow there to be a slight flex at the top of the movement).

Leg exercises Lunges Stand up straight and hold a dumbbell in each hand, letting the dumbbells hang down at your sides. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Leg exercises Presses Position yourself in the Leg Press Machine (also know as the ‘Leg Sled’) with your feet about 12 – 15 inches apart. Slowly bring your knees in toward your chest, lowering the weight platform. Once lowered, return the platform to the start position by fully extending your legs (however, do not lock your knees out- allow there to be a slight flex at the top of the movement).

Leg exercises Curls This exercise is also known as hamstring curls. Lie on your stomach on the hamstring machine. If you are not sure how to position yourself, simply ask a trainer at your gym to assist you. Begin by curling the weight upward so as to touch your heels to your butt. Return to the start position in a slow and controlled fashion and repeat.

Leg exercises Calf Raises Stand in an area near a squat rack and place a barbell on your shoulders, behind your neck (you may add weight plates to the barbell for added resistance). This movement is similar to the seated calf raises. Begin by pushing your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. .

Leg exercises Calf Raises Stand in an area near a squat rack and place a barbell on your shoulders, behind your neck (you may add weight plates to the barbell for added resistance). This movement is similar to the seated calf raises. Begin by pushing your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. .

Trunk exercises Sit-ups Lie on your back on the floor on a mat with your feet flat on the floor and your knees bent. Place your hands on either side of your head and execute the exercise by crunching your abs forward, so as to touch your elbows to your knees. Really focus on keeping your midsection contracted throughout the entire exercise. Slowly lower your body back to the start position and repeat. .

Trunk exercises Crunches Lie flat on your back on a mat with your feet flat on the ground. Place your hands lightly on either side of your head keeping your elbows out. Push the small of your back down to the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should always remain on the floor. As always, make sure you let your abs do the work in a slow and controlled fashion. .

Trunk exercises Reverse crunches Lie on the floor on a mat with your hands under your rear end, palms down and your legs stretched out straight. Simply bring your knees up toward to your chest and, as you do this, bring your chin to your chest so as to meet your knees at the peak of the movement. Return to the starting position and repeat. .

Trunk exercises Lower back extensions Position yourself on a Roman Chair facing forward. If you are not sure what a Roman Chair is, ask a trainer at your gym to point one out to you. Cross your arms in front of your chest and slowly lower your upper torso down so as to try and touch your nose to the floor. Once your torso is completely bent over and virtually perpendicular to the floor, slowly return to the start position and repeat. Be sure that when you return to the start position that you DO NOT arch your back at the top. .

Trunk exercises Lower back extensions Position yourself on a Roman Chair facing forward. If you are not sure what a Roman Chair is, ask a trainer at your gym to point one out to you. Cross your arms in front of your chest and slowly lower your upper torso down so as to try and touch your nose to the floor. Once your torso is completely bent over and virtually perpendicular to the floor, slowly return to the start position and repeat. Be sure that when you return to the start position that you DO NOT arch your back at the top. .

HOMEWORK: Read Chapters 12 & 13 Study for quiz Train! END HOMEWORK: Read Chapters 12 & 13 Study for quiz Train!