Practical Final FL Flashcards
(63 cards)
1
Q
Quads
A
Squat
2
Q
Quads 1
A
3
Q
Quads 2
A
4
Q
Quads 3
A
5
Q
Quads 4
A
6
Q
Quads 5
A
7
Q
Quads 6
A
8
Q
Hammys
A
RDL
9
Q
Hammy 1
A
10
Q
Hammy 2
A
11
Q
Hammy 3
A
12
Q
Hammy 4
A
13
Q
Hammy 5
A
14
Q
Hammy 6
A
15
Q
Core
A
Plank
16
Q
Core 1
A
17
Q
Core 2
A
18
Q
Core 3
A
19
Q
Core 4
A
20
Q
Core 5
A
21
Q
Core 6
A
22
Q
Shoulders
A
Overhead Press
23
Q
Shoulder 1
A
24
Q
Shoulder 2
A
25
Shoulder 3
26
Shoulder 4
27
Shoulder 5
28
Shoulder 6
29
Chest
Bench
30
Chest 1
31
Chest 2
32
Chest 3
33
Chest 4
34
Chest 5
35
Chest 6
36
Triceps
Overhead Tricep Extension
37
Tricep 1
38
Tricep 2
39
Tricep 3
40
Tricep 4
41
Tricep 5
42
Tricep 6
43
Bicep
Bicep Curl
44
Bicep 1
45
Bicep 2
46
Bicep 3
47
Bicep 4
48
Bicep 5
49
Bicep 6
50
Back
Rows
51
Back 1
Seated Banded Rows
C:
E:
Breathe
Rate
O ROM
52
Back 2
Standing Banded Rows
C:
E:
Breathe
Rate
O ROM
53
Back 3
Seated Cable Machine Row
C:
E
Breathe
Rate
O ROM
54
Back 4
3 Point Bent Over Row
C
E
Breathe
Rate
O ROM
55
Back 5
Standing Dumbbell Bent Over Row
C
E
Breathe
Rate
O ROM
56
Back 6
Standing Barbell Bent Over Row
C
E
Breathe
Rate
O ROM
57
Glutes
Hip Extension
58
Glutes 1
Lying Bodyweight Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 1-1-1
O ROM: slightly lifted off the ground to flat angle
59
Glutes 2
Box Bodyweight Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 2-1-2
O ROM: slightly lifted off the ground to parallel with the ground
60
Glutes 3
Lying Dumbbell Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 1-1-1
O ROM: slightly lifted off the ground to flat angle
61
Glutes 4
Dumbbell Box Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 2-1-2
O ROM: slightly lifted off the ground to parallel with the ground
62
Glutes 5
Barbell Box Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 2-1-2
O ROM: slightly lifted off the ground to parallel with the ground
63
Glutes 6
Lying Bodyweight Single Leg Hip Extension
C: up motion
E: down motion
Breathe: in- down motion out- up motion
Rate: 1-1-1
O ROM: slightly lifted off the ground to flat angle
