Bodyweight Flashcards

1
Q

Inverted row

A

CP:

  • Waist height
  • Wider than shoulder width grip
  • straight body, heels on ground
  • pull chest towards bar
  • retract shoulder blades

Muscles:
Teres minor, lats, infraspinatus
rhomboid, traps

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2
Q

Aeroplane/ with hip thrust/ rotation

A

CP:
-upright on one leg arms extended
-standing leg slightly bent
-back straight
-torso and raised leg stay aligned during exercise
-moved explosively upwards while squeezing glute
-rotate torso
Muscles:
Glute
Hamstring:
Biceps femoris, semitendonosis, semimebranosis

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3
Q

Monster walk

A

CP:

  • Dyna band around foot
  • bent knees greater than shoulder width apart
  • walk forward in this folded stance, then backward
  • side step
Muscles:
Glutes
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
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4
Q

Single leg floor bridge

A

CP:

  • Lay on ground, one foot flat on ground, other leg perpendicular but with knee flexed.
  • arms at your side
  • push hips up to make straight body, then reset to floor
Muscles:
Glutes
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
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5
Q

Bent leg hip abduction

A

CP:

  • Lay on your side
  • Knees 90 degree bent with feet inline with torso
  • Top leg knee moves up and back in an arc
  • feet stay in contact for duration of exercise
Muscles:
Glutes
Hamstring:
Biceps Femorus
Semi membranosus/tendonosus
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6
Q

Single knee bends

A

CP:

  • upright posture
  • bring one knee infront at 90 degree position
  • squat

Muscles:
Quad:
Rectus femoris, vastus medialis/intermedius/ lateralis

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