NASM - exercises
- ANS-shoulder-stabilization exercises - resistance training
4 core power exercises - ANS-rotation chest pass, front medicine ball oblique throw, soccer
throw, ball medicine ball pullover throw
4 core stabilization exercises - ANS-marching, two leg floor bridge, floor prone cobra
(superman) prone iso-abs (plank)
ANS-ball crunch, back extension, reverse crunch, and cable rotation are four core strength
exercises. active gastrocnemius stretch with pronation and supination - ANS-active isolated
stretching
active kneeling hip flexor stretch - ANS-active isolated stretching
How to perform the active latissimus dorsi ball stretch: on all fours with one arm on a ball, roll
the ball out with one arm extended (page 188) Flexibility through active pectoral stretch, ANS,
and isolated stretch ANS-active-isolated stretches for the active pectoral stretch
ANS-active-isolated stretches for the active standing adductor active standing adductor stretch,
active lattisimus dorsi ball stretch, and active pectoral wall stretch are all . . . -
ANS-active-isolated stretching for active flexibility
TFL stretch while standing, active isolated stretching, and ANS active supine biceps femoris
stretch - ANS-active isolated stretching
active upper trapezius/scalene stretch - ANS-active-isolated stretches
active upper trapezius/scalene stretch - how to? - ANS-draw navel inwards, tuck chin and
slowly laterally flex the head pulling one ear to the same side shoulder
Ball crunch - ANS-Core strength
ball crunch make sure your - ANS-chin is tucked
progression of the ball crunch? - ANS-arms raised overhead Chest Press with Ball Dumbbells -
ANS-Chest Stabilization (a resistance training exercise) Ball dumbbell chest press -
ANS-chest-stabilization exercises - resistance training
Ball dumbbell row - ANS-Resistance training stabilization
Ball Squat - ANS-Leg-stabilization (resistance training exercise)
Ball squat, curl to press - ANS-Resistance training stabilization
ball squats - resistance training - ANS-leg-stabiliatoin exercise - resistance training
ANS-chest-strength exercise - resistance training with a barbell bench press barbell clean,
power exercise, resistance training, and ANS-total body Squat with a barbell for leg strength
(resistance training strength) ANS-leg-strength exercise paired with resistance training: barbell
squat biceps curl machine - ANS-biceps-strength exercises - resistance training
ANS-SAQ Strength box drill Box Drill: How to do it and what phase? ANS-Sprint (10 yards),
side shuttle, backpedal, and carioca - phase 2,3,4 (strength)
Box jump-down/up with stabilization - ANS-Reactive-stabilization (training for plyometrics)
Box-jump down/up with stabilization - ANS-reactive stabilization
ANS-Reactive strength butt kicks ANS-Triceps strength cable pulldown (resistance training
exercise) cable pushdown - ANS-triceps-strength exercises -resistance training
, Cable rotation - ANS-Core strength
Dorsiflexion (ANS): The foot flexes with the heel down and the toes up. ANS-chest-strength
exercise - resistance training - flat dumbbell chest press front medicine ball oblique throw -
ANS-shoulder-power exercises -resistance training
Gastronemius/soleus (calves) foam roller - ANS-Flexibility- SMR
How can you decrease stress to the cervical spine when doing ball workouts? - ANS-ensure
the head rests comfortably on the ball
how should you land with a reactive strength squat jump? - ANS-land with ankles, knees, and
hips flexed and pointed straight ahead which ensures optimal join mechanics and muscle
recruitment.
how to initiate the movement for a row - ANS-retract and depress the shoulder blades
(scapulae). do not allow the shoulders to elevate
Ice skaters - ANS-Reactive power - regression just hoping one foot to the other
if the lower back arches when an overhead press is performed which muscle might be tight -
ANS-the latissimus doors and can also show weakness in the intrinsic core stabilizers
Resistance training with the jump squat and the ANS leg power exercise L.E.F.T Drill - How
to/phase? - ANS-10yards - sprint, backpedal, side shuffle, side shuffle, carioca, carioca, sprint
lat pulldown with bar - does and do nots: - ANS-do not pass behind the head because it puts
pressure on the shoulder joints and cervical spine. do pass it in front of your face at shoulder
height
Leg Press - ANS-Leg-strength (resistance training strength)
resistance training for the leg press and ANS leg strength exercise List stretches for Myofasical
release - ANS-Gastrocnemius stretch/sloeus
Tensor fascia latte (TFL)/Iliotibial (IT) Band
Adductors
Piriformis
Lattissimus Dorsi
lune to two arm dumbbell press - ANS-total body -strength exercises - resistance training
lunge regression - ANS-step ups
Marching - ANS-Core- stabilization
Medicine ball lift and chop - ANS-Dynamic stretch for functional flexibility
medicine ball lift and chop - ANS-dynamic stretches
Resistance training with a Medicine Ball pullover throw and ANS-back-power exercise
meultipanar single-leg box hop-down/up with stabilization - ANS-Balance-power exercise: just
hop off a box with one leg. to advance the exercise go to the side
multiplanar hop with stabilization (sagittal, fontal, transverse) - ANS-balance-power: stand
straight and stand on one leg. hop up and land on the other leg
Multiplanar jump with stabilization - ANS-reactive - stabilization --> stand feet shoulder width
apart and squat done and jump forward, side to side, and diagonal
Multiplanar Jump with stabilization - ANS-Reactive-stabilization (plyometric training)
multiplanar lunge to balance - ANS-balance strength - lunge and then power through the front
leg and balance on the back leg
Multiplanar single leg box hop up with stabilization - ANS-Balance power
Multiplanar step up to balance - ANS-Balance strength
- ANS-shoulder-stabilization exercises - resistance training
4 core power exercises - ANS-rotation chest pass, front medicine ball oblique throw, soccer
throw, ball medicine ball pullover throw
4 core stabilization exercises - ANS-marching, two leg floor bridge, floor prone cobra
(superman) prone iso-abs (plank)
ANS-ball crunch, back extension, reverse crunch, and cable rotation are four core strength
exercises. active gastrocnemius stretch with pronation and supination - ANS-active isolated
stretching
active kneeling hip flexor stretch - ANS-active isolated stretching
How to perform the active latissimus dorsi ball stretch: on all fours with one arm on a ball, roll
the ball out with one arm extended (page 188) Flexibility through active pectoral stretch, ANS,
and isolated stretch ANS-active-isolated stretches for the active pectoral stretch
ANS-active-isolated stretches for the active standing adductor active standing adductor stretch,
active lattisimus dorsi ball stretch, and active pectoral wall stretch are all . . . -
ANS-active-isolated stretching for active flexibility
TFL stretch while standing, active isolated stretching, and ANS active supine biceps femoris
stretch - ANS-active isolated stretching
active upper trapezius/scalene stretch - ANS-active-isolated stretches
active upper trapezius/scalene stretch - how to? - ANS-draw navel inwards, tuck chin and
slowly laterally flex the head pulling one ear to the same side shoulder
Ball crunch - ANS-Core strength
ball crunch make sure your - ANS-chin is tucked
progression of the ball crunch? - ANS-arms raised overhead Chest Press with Ball Dumbbells -
ANS-Chest Stabilization (a resistance training exercise) Ball dumbbell chest press -
ANS-chest-stabilization exercises - resistance training
Ball dumbbell row - ANS-Resistance training stabilization
Ball Squat - ANS-Leg-stabilization (resistance training exercise)
Ball squat, curl to press - ANS-Resistance training stabilization
ball squats - resistance training - ANS-leg-stabiliatoin exercise - resistance training
ANS-chest-strength exercise - resistance training with a barbell bench press barbell clean,
power exercise, resistance training, and ANS-total body Squat with a barbell for leg strength
(resistance training strength) ANS-leg-strength exercise paired with resistance training: barbell
squat biceps curl machine - ANS-biceps-strength exercises - resistance training
ANS-SAQ Strength box drill Box Drill: How to do it and what phase? ANS-Sprint (10 yards),
side shuttle, backpedal, and carioca - phase 2,3,4 (strength)
Box jump-down/up with stabilization - ANS-Reactive-stabilization (training for plyometrics)
Box-jump down/up with stabilization - ANS-reactive stabilization
ANS-Reactive strength butt kicks ANS-Triceps strength cable pulldown (resistance training
exercise) cable pushdown - ANS-triceps-strength exercises -resistance training
, Cable rotation - ANS-Core strength
Dorsiflexion (ANS): The foot flexes with the heel down and the toes up. ANS-chest-strength
exercise - resistance training - flat dumbbell chest press front medicine ball oblique throw -
ANS-shoulder-power exercises -resistance training
Gastronemius/soleus (calves) foam roller - ANS-Flexibility- SMR
How can you decrease stress to the cervical spine when doing ball workouts? - ANS-ensure
the head rests comfortably on the ball
how should you land with a reactive strength squat jump? - ANS-land with ankles, knees, and
hips flexed and pointed straight ahead which ensures optimal join mechanics and muscle
recruitment.
how to initiate the movement for a row - ANS-retract and depress the shoulder blades
(scapulae). do not allow the shoulders to elevate
Ice skaters - ANS-Reactive power - regression just hoping one foot to the other
if the lower back arches when an overhead press is performed which muscle might be tight -
ANS-the latissimus doors and can also show weakness in the intrinsic core stabilizers
Resistance training with the jump squat and the ANS leg power exercise L.E.F.T Drill - How
to/phase? - ANS-10yards - sprint, backpedal, side shuffle, side shuffle, carioca, carioca, sprint
lat pulldown with bar - does and do nots: - ANS-do not pass behind the head because it puts
pressure on the shoulder joints and cervical spine. do pass it in front of your face at shoulder
height
Leg Press - ANS-Leg-strength (resistance training strength)
resistance training for the leg press and ANS leg strength exercise List stretches for Myofasical
release - ANS-Gastrocnemius stretch/sloeus
Tensor fascia latte (TFL)/Iliotibial (IT) Band
Adductors
Piriformis
Lattissimus Dorsi
lune to two arm dumbbell press - ANS-total body -strength exercises - resistance training
lunge regression - ANS-step ups
Marching - ANS-Core- stabilization
Medicine ball lift and chop - ANS-Dynamic stretch for functional flexibility
medicine ball lift and chop - ANS-dynamic stretches
Resistance training with a Medicine Ball pullover throw and ANS-back-power exercise
meultipanar single-leg box hop-down/up with stabilization - ANS-Balance-power exercise: just
hop off a box with one leg. to advance the exercise go to the side
multiplanar hop with stabilization (sagittal, fontal, transverse) - ANS-balance-power: stand
straight and stand on one leg. hop up and land on the other leg
Multiplanar jump with stabilization - ANS-reactive - stabilization --> stand feet shoulder width
apart and squat done and jump forward, side to side, and diagonal
Multiplanar Jump with stabilization - ANS-Reactive-stabilization (plyometric training)
multiplanar lunge to balance - ANS-balance strength - lunge and then power through the front
leg and balance on the back leg
Multiplanar single leg box hop up with stabilization - ANS-Balance power
Multiplanar step up to balance - ANS-Balance strength
