Pull Dominated Exercises

Biceps Curl (Supinated)

Seated Row

Lat Pull Down

Chin Up (Supinated)

Elbow and Wrist Flexor Muscles

Key Bony Markings

Elbow and Wrist Flexors

Latissimus Dorsi and Trapezius Muscles

Key Bony Markings

Lats and Traps

Review and practice the Lunge and Squat exercises

Familiarize yourself with various LUNGE and SQUAT  exercises (with and without instability), experience the exercises, and recognize when you would coach these exercises (with whom and when in training).

Lunge Exercises:

The lunge movement pattern provides the foundation for walking, running, and climbing. Being a unilateral movement, it provides an excellent way to recognize imbalances in strength and mobility. Both hips contribute to controlled deceleration (eccentric) and acceleration (concentric) phases.

General form and cue reminders:

  • maintain an active plank
  • maintain a tall torso throughout the movement
  • level pelvis
  • near vertical shin angle
Squat Exercises:

Vertical moving plank – with maximal knee flexion.

General form and cue reminders:

  • maintain core stability
  • maintain neutral posture
  • keep torso tall
  • keep feet rooted into the ground
  • hips will open at the bottom (no valgus collapse)
  • on the return, the hips and shoulders move together.

After reviewing and practising these exercises, mark this task as complete, and move to the final task of completing a full (Hinge or Rotate) Peer Review (full rubric).

Muscled Arm and Torso Models – Bringing it all Together (Push)

Torso Model

Muscled Arm, Shoulder and Hand/Wrist Models

Push Dominated Exercises

Pec Fly

Shoulder Lateral Raise

Triceps Extension

Push Up

Elbow and Wrist Extensor Muscles

Key Bony Markings

Triceps and Wrist Extensors

Pectoralis Major and Deltoid Muscles

Bony Markings

Pec Major and Deltoid

Muscled Leg and Foot Models – Bringing it all Together

Muscled Leg

Foot and Ankle Dominated Exercises

Calf Raise

Single Leg Calf Raise

Foot Eversion

Heel Strike when Walking