Overhead Squat

Question 1

Overactive - Feet Turn Out

Answer 1

Soleus, Lateral Gastruc. & Bicep Femoris (Shorthead)

Question 2

Overactive - Feet Pronate

Answer 2

Peroneals - Fibularis Tertius, Fibularis Longus & Fib. Brevis

Question 3

Overactive - Knees Move Inward

Answer 3

Adductor Complex, Bicep Femoris (shorthead), TFL, Vastus Lateralis, Pectineus & Gracilis

Question 4

Overactive - Excessive Forward Lean

Answer 4

Hip Flexor Complex, Abdominal Complex, Soleus, Gastruc.

Question 5

Overactive - Lower Back Arches

Answer 5

Hip Flexor Complex, Erector Spinae & Latissimus Dorsi

Question 6

Overactive - Arms Fall Forward

Answer 6

Latissimus Dorsi, Teres Major, Pec. Major & Minor

Question 7

Overactive - Shoulders Elevate

Answer 7

Upper Trapezius, Sternocleidomastoid & Levator Scapulae

Question 8

Underactive - Feet Turn Out

Answer 8

Medial Gastruc., Medial Hamstring Complex, Gracilis, Sartorius & Popliteus

Question 9

Underactive - Feet Pronate

Answer 9

Tibialis Anterior & Tibialis Posterior

Question 10

Underactive - Knees Move Inward

Answer 10

Gluteus Medius, Gluteus Maximus & Vastus Medialis

Question 11

Underactive - Excessive Forward Lean

Answer 11

Anterior Tibialis, Gluteus Maximus, Erector Spinae

Question 12

Underactive - Lower Back Arches

Answer 12

Gluteus Maximus, Hamstring Complex, Intrinsic Core Stabilizers

Question 13

Underactive - Arms Fall Forward

Answer 13

Mid/Lower Trapezius, Rhomboids, Rotator Cuff Muscles

Question 14

Underactive - Shoulders Elevate

Answer 14

Mid/Lower Trapezius

Question 15

Stabilization Endurance Training

Answer 15

Phase 1 
12-20 reps
1-3 sets
4/2/1 tempo
50-70% Intensity
0-90 second rest interval
2-4 times per week 
4-6 week duration
1-2 stabilization progression

Question 16

Strength and Stabilization

Answer 16

Phase 2
8-12 reps
2-4 sets
strength tempo- 2/0/2
stabilization tempo- 4/2/1
0-60 second rest interval
2-4 times per week
4 week duration
1 strength superset with 1 stabilization

Question 17

Hypertrophy

Answer 17

Phase 3
6-12 reps
3-5 sets
2/0/2 tempo
75-85% intensity
0-60 seconds rest interval
3-6 times per week
4 week duration
2-4 strength level exercise per body part

Question 18

Maximal Strength Training

Answer 18

Phase 4
1-5 reps 
4-6 sets 
no tempo
85-100% intensity
3-5 minutes rest
2-4 times per week
4 weeks
1-3 Strength

Question 19

Power

Answer 19

Phase 5
1-5 reps (strength) 8-10 reps (power)
3-5 sets 
no tempo
85-100% intensity
1-2 minutes rest between pairs 3-5 minutes between circuits
2-4 times per week
1 strength superset with 1 power