Movement Drive the knee straight up against the resistance of the spotter as

Movement drive the knee straight up against the

This preview shows page 52 - 59 out of 119 pages.

Movement: Drive the knee straight up against the resistance of the spotter as possible without letting the back come off of the bench. Pause the knee at the highest point, and then resist the push of the spotter on the way.
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4-WAY NECK MACHINE FLEXION (Front) Starting Position: Sit erect facing the pads. Adjust the seat so that the pad fits squarely on the face and the eyes are in the middle of the pad . Movement: Keeping the shoulders fixed, move head slowly from the straight position (eyes straight ahead) to a chin to chest position. Pause in this position and slowly return to the start. Move only the head to isolate the muscles in the front of the neck. 4-WAY NECK MACHINE EXTENSION (Back) Starting Position: Sit with your eyes focused straight ahead. Adjust the seat so that the pad fits squarely on the back of the head. Movement: Keeping the shoulders fixed, move head from the starting position backwards until no more movement is possible. Pause in this position and slowly return to the start. Move only the head to isolate the muscles in the back of the neck.
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4-WAY NECK MACHINE LATERAL FLEXION (Right & Left) Starting Position: Sit with head straight ahead and shoulders square. Adjust the seat so that the pad fits squarely on the side of the head. Movement: Keep the shoulders fixed, move the head from the starting position sideways (ear to shoulder) until no more movement is possible. Pause in this position and slowly return to the start. Move only the head to isolate the muscles on the side of the neck. Repeat exercise with other side. PUSHUPS Starting Position: Begin with arms straight and back flat. Make sure to keep eyes up and core tight. Movement: Slowly bend your arms and bring your body down to one inch above the ground. Keep your back flat and head up. Make sure to keep your core tight and not let your hips sag down. Extend your arms and drive the body back to the starting position.
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MANUAL RESISTANCE NECK (Front) Starting Position : Begin with arms across chest lying flat on bench. Make sure head is all the way on the bench. Partner is positioned with hand on forehead and on hands of partner. Movement: Raise your neck until your chin reaches your chest and then pause. Your partner is pushing down on the forehead for resistance. Fight your neck 3 seconds on the way up and down. Perform constant tension on the neck. MANUAL RESISTANCE NECK (Side to Side) Starting Position: Begin by lying laterally on bench with shoulder hanging off having the palm facing up on the ground. Opposite arm rested on the hip. Partner has one hand on side of head and other hand resting on hip for support. Movement: Begin with head all the way down, raise your neck up until the ear reaches the shoulder and pause. Partner is giving resistance the entire time. 3 seconds up and 3 seconds down. Constant tension on neck.
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CORE EXERCISES
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HOOSIER CORE TRAINING The core is the center of the body. The lower back, abdominal muscles, groin, and hip all fall under the core.
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  • Fall '19
  • Physical exercise, Barbell, Weight training

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