PHRE 5003 – High Performance Training for Sport

This course focuses on training strategies and tools appropriate for athletic populations. In particular, students will learn: 1-RM strength testing, Wingate protocols, Tabata training, snatch progressions, clean progressions, plyometrics.

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Course: PHRE 3040 - Resistance Training	Movement Pattern: Squat	Target: Quadriceps	Synergist(s): Gluteals, Hamstrings
Exercise
Regressions:	Leg Extension | Box Squat	Progressions:	Back Squat | Front Squat

Key Teaching Points	Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456]	[579]
Description:	Sit down on the machine and place your legs on the platform, adopting a shoulder width foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are almost fully extended in front of you. Tip: Avoid locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a ~90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. Repeat for the recommended amount of repetitions and remember to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Common Error(s):	Valgus knees | Not engaging core | Using Excessive Momentum
Spotting:

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