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.
Target population: Athletes, advanced clients
- Course Instructor: Graeme Thomas
- Lab Technician:
- Semester: Four
Lab Sections:
- Section 1: Thursday 8 – 10 AM
- Section 2: Friday 10 – 12 PM
- Section 3: Thursday 10 – 12 PM
- Section 4: Friday 12 – 2 PM
My Performance Logs: Create a New Testing Log Sheet
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Course: PHRE 3040 - Resistance Training | Movement Pattern: Whole Body | Target: Hip Adductors | Synergist(s): |
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Key Teaching Points | Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456] | [579] |
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Description: | Elbow-to-Instep Lunge
- Start with your feet together standing on a mat.
- Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
- Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.
Elbow-to-Instep Lunge with Rotation
- Start with your feet together standing on a mat.
- Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
- Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.
- Then, rotate your chest towards the sky and reach with your right hand extended leaving it pointed to the sky.
- Bring your arm down slowly, and return to standing position. Repeat with the other side.
Knee Hug to Forward Lunge - Elbow to Instep with Hamstrings Stretch
- Lift right knee to chest and grab below knee with hands
- Pull knee to chest while contracting left glute
- Step forward into lunge
- Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for two seconds
- Place right hand outside of foot and push hips to sky and hold for two seconds
- Drop hips, lift chest, and step into next stretch
- Continue for prescribed number of repetitions
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