Reverse Back Hyperextension Common Errors
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- Flexing the knees or lifting the hands off the floor
- allowing the navel to move off the apex of the ball as the legs are raised
Hockey lunge walk: steps
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1. clasp the hands behind the head
2. from a standing position, take an exggerted step forward and diagnollay
to the right with the right leg
3. place the right foot on the floor 10 to 12 inches (25-30 cm) wider than the
placement of the lead foot during the lunge walk exercise
4. keep the toes of both feet pointing straight ahead.
5. flex the right knee until it is positioned over the right foot.
, 6. slightly flex the left knee to be just off the floor
7. keep the torso erect (or leaning back slightly) and look straight ahead
8. pause for a count in the bottom lunged position, stand up, and then
repeat with the left leg
Butterfly: common errors
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- rounding the shoulders or curling the torso toward the feet (rather than
flexing the torso at the hips)
Semistraddle: common errors
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- allowing the extended thigh to externally rotate
- rounding the shoulders or curling the torso toward the extended leg
(rather than flexing the torso at the hips)
- allowing the knee of the extended leg to flex
Flat dumbbell fly
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Pectoralis major, anterior deltoid
,Hands behind back: primary muscles
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anterior deltoids, pectorialis major
(static stretching)
Walking Knee Tuck: primary muscles
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Gluteus maximus, hamstrings
(dynamic)
Spotting Dumbbell Exercises
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Should spot the client's wrists if it involves supporting an overhead or over
the face dumbbell exercises.
If client is using two hands to hold one dumbbell (dumbbell pullover) or
only one hand at a time (overhead dumbbell triceps extensions) -- trainer
should spot the lowest half of the dumbbell itself, the end closest to the
floor
Walking side lunge: Common errors
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- allowing the lead knee to flex beyond the toes of the lead foot
- flexing the knee of the trailing leg
- flexing he torso forward or looking down at the floor
Walking knee over hurdle: common errors
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- leaning the torso too far away from the hurdle (rather than emphasizing
hip abduction)
- leading the torso or the head over the hurdle (rather than with the lead
knee)
Stability Ball Push-Up Primary Muscles
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Pectoralis major, anterior deltoid, triceps brachii
(stability)
Arm circles: common errors
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- allowing the torso to flex and extend as the arms move in circles
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- Flexing the knees or lifting the hands off the floor
- allowing the navel to move off the apex of the ball as the legs are raised
Hockey lunge walk: steps
Give this one a try later!
1. clasp the hands behind the head
2. from a standing position, take an exggerted step forward and diagnollay
to the right with the right leg
3. place the right foot on the floor 10 to 12 inches (25-30 cm) wider than the
placement of the lead foot during the lunge walk exercise
4. keep the toes of both feet pointing straight ahead.
5. flex the right knee until it is positioned over the right foot.
, 6. slightly flex the left knee to be just off the floor
7. keep the torso erect (or leaning back slightly) and look straight ahead
8. pause for a count in the bottom lunged position, stand up, and then
repeat with the left leg
Butterfly: common errors
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- rounding the shoulders or curling the torso toward the feet (rather than
flexing the torso at the hips)
Semistraddle: common errors
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- allowing the extended thigh to externally rotate
- rounding the shoulders or curling the torso toward the extended leg
(rather than flexing the torso at the hips)
- allowing the knee of the extended leg to flex
Flat dumbbell fly
Give this one a try later!
Pectoralis major, anterior deltoid
,Hands behind back: primary muscles
Give this one a try later!
anterior deltoids, pectorialis major
(static stretching)
Walking Knee Tuck: primary muscles
Give this one a try later!
Gluteus maximus, hamstrings
(dynamic)
Spotting Dumbbell Exercises
Give this one a try later!
Should spot the client's wrists if it involves supporting an overhead or over
the face dumbbell exercises.
If client is using two hands to hold one dumbbell (dumbbell pullover) or
only one hand at a time (overhead dumbbell triceps extensions) -- trainer
should spot the lowest half of the dumbbell itself, the end closest to the
floor
Walking side lunge: Common errors
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- allowing the lead knee to flex beyond the toes of the lead foot
- flexing the knee of the trailing leg
- flexing he torso forward or looking down at the floor
Walking knee over hurdle: common errors
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- leaning the torso too far away from the hurdle (rather than emphasizing
hip abduction)
- leading the torso or the head over the hurdle (rather than with the lead
knee)
Stability Ball Push-Up Primary Muscles
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Pectoralis major, anterior deltoid, triceps brachii
(stability)
Arm circles: common errors
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- allowing the torso to flex and extend as the arms move in circles
