PHRE 3040 – Resistance Training

This course focuses on learning how to safely increase load in various exercises targeting the basic human movement patterns. In particular, students will learn the: front squat, deadlift, bench press, shoulder press, chin-up, seated row and kettlebell swing.

Target population: Adults (18-65), healthy

  • Course Instructor: Graeme Thomas
  • Lab Instructors: Sarah King
  • Lab Technician: Christian Caissie, Jasmine Collins, Avi Verma
  • Semester: Two

Lab Sections:

  • Section 1: Wednesday 12 – 2 PM
  • Section 2: Tuesday 8 – 10 AM
  • Section 3: Monday 12 – 2 PM
  • Section 4: Thursday 4- 6 PM
  • Section 5: Wednesday 8 – 10 AM
  • Section 6: Friday 4 – 6 PM
Lab Competencies
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Lab Schedule
Course: PHRE 3040 - Resistance TrainingMovement Pattern: Pull | horizontalTarget: Latissimus DorsiSynergist(s): Brachialis, Deltoid (Posterior), Rhomboids
Exercise
Regressions:Seated RowProgressions: Bent-Over Row

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:
  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand over the bar, and position a Double D row or V-handle around the bar next to the collar. Using your hips and legs, rise to a position where your hips are hinged at ~45°.
  3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows.
    • Do not jerk the weight or cheat during the movement.
    • Do not stand up with the weight, maintain the hinge position in your hips throughout.
Common Error(s): Arching the upper back | Not engaging core | Inappropriate momentum
Spotting:
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