1. 10th Grade Weight Certification – Workout A Presented by: Conestoga Valley High School Phys. Ed. Department

2. Work-Out A zSquat – Core Lift requiring spotter zSeated Row zShoulder Press zIncline DB Fly zPull Up Assist zMedicine Full Twist zSupraspinatus

3. Squat Feet slightly wider than shoulder width Grip bar wider than shoulder width Head up Feel the weight through your heels Keep back straight Go to parallel Breathe out when standing back up Always use a spotter

4. DB Row Bench Flat Opposite knee and palm of opposite hand on bench Back straight Weight hangs knee height Pull up, lifting elbow above back with weight about chest height

5. Shoulder Press zPalms face forward zExtend arms above the head zDumbbells should not make contact at the top of the movement zControl the weight by pausing at the top and bottom of each movement

6. Incline DB Fly zSet the bench to 30 degrees zHolding a set of DB, with elbows slightly flexed, move your arms towards each other at the shoulder joint as if you were hugging a barrel

7. Pull-Up Assist zChose a grip (neutral, front or underhand) zSelect assistance or body weight zDown position is arms fully extended zUp position is when chin is even with hands zBe sure to step off onto the stand and control the foot pedal back to its original position

8. Medicine Ball Full Twist zStand 5 feet from your partner, back to back zTwist to the opposite side to exchange a medicine ball zBe sure to hand the ball off 15 times to the right then 15 times to the left

9. Supraspinatus zRotate thumbs to thighs zKeep arms extended zKeep wrists inward zRaise arms at 45 degree angle zBody keep still

10. Workout B zBench Press – core lift requiring spotter zWalking Lunge zSeated Cable Row zLateral Raise zDB Curl zToe Touch Sit-ups zExternal Rotation

11. Bench Press zFeet flat on the floor zEyes directly below the bar zBar comes all the way down to the chest zBreathe out when pushing the bar up zAlways use a spotter

12. Walking Lunge zHolding a set of DB take a slightly larger stride and lower your hips so that your knee almost comes in contact with the floor zRepeat, leading with opposite leg zTurn around and start again

13. Seated Cable Row zKnees slightly bent zBack straight zElbows to your side zArms go through a full range of motion zPause once you reach the chest and after extending the arms to minimize momentum

14. Lateral Raise zArms are raised slightly higher than parallel zPause at the top and bottom of the movement zBody should remain static during entire movement, if body rocks or moves decrease intensity

15. DB Curl zFeet shoulder with apart zFull range of motion – arms straight to full flexion zBe careful not to use momentum (swaying) to lift the weigh

16. Toe Touch Sit-ups

17. External Rotation zMake sure body is flat on the ground zUse light weight so that you rotate the shoulder joint zThe body should remain still zKeep your elbow on your hip

18. Workout C zLeg Press – core lift zLeg Curls zLeg Extension zFront Lat Pull-Down zAssisted Dips zFront Planks zInternal Rotation

19. Leg Press zFeet flat on the platform, slightly wider than shoulder width zKnees over toes zBreathe out when extending your legs zCheck to be sure the safety catches are set for your size

20. Leg Curls zBottom of the pad should sit on the top portion of the heel of your sneaker zA full range of motion would require your legs to flex all the way to your gluteus maximus

21. Leg Extension zBottom of the pad should sit on the tongue of your sneaker zExtend your legs through a full range of motion zHold onto the yellow handles for stability

22. Front Lat Pull-Down zGrip the bar so that your palms face the cybex machine zArms are slightly wider than shoulder widt zPull bar down to the top of the chest zMake sure to go through a full range of motion. Arms should be straight at the end of the negative phase

23. Assisted Dips zAdjust bars so that your arms are beneath your shoulders zLower your body until your elbow gets to 90 degree angle zUse the assistance feature to modify intensity

24. Front Planks

25. Internal Rotation zLying flat on the floor hold your arms at a 90 degree angle zThe upper arm should be tight to your side zLight weight should be used due to the rotation in the shoulder joint