Practicum 6 - Lower Body Flashcards
Leg Press: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* load weight and sit with feet shoulder width apart
* deep breath and extend legs to/and unlock safeties
* lower weight under control until at or slightly below 45 degrees
* drive wieght up; extend but don’t lock out knees
Muscles:
* quadriceps (Sy)
* gluteus maximus (Sy)
* hamstring (A)
Contraindication:
* foot position
* knees not locking out
Spotting:
ready to push weight up and lock safties
Breathing:
Exhale and push
Inhale and bend
Contraction:
Concentric = pushing
Eccentric = bending
Modifications:
Regression = basic squat
Progression = single leg
Back Squat:Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* set barbell just below shoulders and load weight
* stand under with feet shoulder width apart, bar on top of back, not on neck
* grip bar wide for stablility
* bend knees and straighten back to prepare to unrack
* push through legs to unrack
* step back and stabilize
* lower bar by pushing butt out and straight down, keepiing back straight, beacing core
* squat until break parallel
* drive feet into floor to push back to standing
* walk back to rack and rerack
Muscles:
* gluteus maximus (A)
* Quads (A)
* Hanstraing (Sy)
* Erector Spinae (Sy)
* Calves - gastroc, soleus (Sy)
* Rectus abdominous (St)
Contraindication:
* twisting
* eyes forward
* feet flat
* back straight
Spotting:
under elbows to help push weight up and rerack
Breathing:
deep breath at top, hold to bottom, sharp exhale as pushing up
Contractioin:
Concentric = up
Eccentric = down
Modifications:
Regression= practice form with stick
Progression= front squat
Front Squat: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* place bar below shoulder height with safties at waist height
* hands just outside shoulder width, elbows high up
* deep breath and unrack, step back, stabilize with feet in shoulder width
* sit down between legs by simultaneously bending knees and pushing hips back
* keep abs braced, dive feet though floor to stand back up, extending hips and knees
Muscles:
* Gluteus maximus (A)
* Quads (A)
* Hanstrings (Sy)
Contraindication:
* twisting
* eyes forward
* not leaning forward
* knees
* feet flat
* back straight
Spotting:
from behind at elbows, help rerack
Breathing:
deep breath at top, hold to bottom, sharp exhale as pushing up
Contraction:
Concentric = up
Eccentric = down
Modifications:
Regression = just wuth pole for form
Progression = more ROM
Front Squat vs Back Squat
- front requires more mobility
- front requires more core strength
- upper back vs lower back
Barbell Lunge: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* set barbell below shoulder height
* stand under with bar on upper back, wide grip for stability
* eyes up, straight back to unrack, stabilize
* step forward
* squat down through hips
* don’t let knee track over toes
* drive heels into ground to get back to starting position
Muscles:
* Quadriceps
* Gluteus Maximus
* hamstrings
* hip flexors (St)
Contraindications:
* knee tracking
* same step distance
Spotting:
behind, helping elbows
Breathing:
inhale, lunge, exhale as pushing to top
Contraction:
Concentric = up
Eccentric = down
Modifications
Regression = dumbell
Progression = back, from height
Dumbell Lunge: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* stand with dumbells in hand at side
* step forward, squat through hips
* core straight, head up, no knee tracking
* heel drive into floor to stand up straight
Muscles:
* Quads (A)
* calves
* Glute max
* hamstrings
Contraindication:
* knee trackiing
* same step distnace
Spotting:
mininal, drop it
Breathing:
inhale, lunge, exhale as pushing
Contraction:
Concentric = up
Eccentric = down
Modifications:
Regression = body weight
Progression = split squat
Leg Extension: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* set seat so that knees are directly in line with axis of machine
* put shins behind pad
* extend legs and flex quads
* lock and slowly lower
Muscles:
ONLY QUADS
Contraindications:
* controlling wieght
* not for knee rehab
Spotting:
none, its a fucking machine pussy
Breathing:
breath in, extend, exhale and lower
Contraction:
Concentric = up
Eccentric = down
Modifications:
Regression = bands
Progression = single leg
Romanian Deadlift (straight leg deadlift): Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* bar over shoelaces, hip width stance
* overhand grip outside hips, DL to standing
* soft knees, hinge at hips to bar just below knees and feel stretch in hammys
* drive through foot and hips forward to stand
Muscles:
* hamstrings
* glute max
* erector spinae
* calves
Contraindication:
* straight back
* soft knees
Spotting:
minimal, just drop it
Breathing:
inhale, lower, exhale as standing
Contraction:
Regression = dumbells
Progression = off bench for more ROM
Leg Curl: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* padding just above ankles
* tense hamstrings to take out slack
* squeeze hamstrings and curl up as far as possible
* slowly lower
Muscles:
* hamstrings
* gastroc.
* soleous
Contraindications:
* good for acl rehab
* control weight
spotting:
minimal, its a machine just drop it
Breathing:
exhale, flex, inhale as lowering
Contraction:
Conccentric = flexing
Eccentric = lowering
Modifications:
Regression = bands
Progression = increase weight
Standing Calf Raise: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* heels on edge
* squeeze calfs to raise,slowly lower
Muscles:
* gastroc
* soleus
Contraindication:
?
Spotting:
ready to lift weight off so they can step away
Breathing:
out as squeezing, in as lowering
Contraction:
Concentric = up
eccentric = down
Modifications:
regression= body weight
progression = single leg
Seated Calf Raise: Demonstration, Muscles (agonist/synergist/stabilizer), Spotting, Breathing, Contraction, Modifications
Demonstration:
* balls of feet on platform
* plantar flex toes and remove safety
* dorsiflex until calf stretch
* drive toes into ground and squeeze calves, slowly lower
Muscles:
* soleus
Breathing:
in as lowering, out as squeezing
Contraction:
Concentric = up
eccentric = down
Modifications:
Regression = body weight
Progression = single leg
Butt Lift (glute bridges): Demonstration, Muscles (agonist/synergist/stabilizer), Spotting, Breathing, Contraction, Modifications
Demonstration:
* lying in sit up position, feet hip width apart, 6-8 inches away grom glutes
* feet flat on floor
* drive hips up by squeezing glutes
* slowly lower
Muscles:
* gluteus maximus
Spotting:
none
Breathing:
exhale as lifting off, inhale as lowering
Contraction:
Concentric = up
Eccentric = down
Modifications:
Regression = body weight
Progression = height, single leg
Kick Back: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* on hands and knees
* neutral spine
* 90 degree angle at knees
* extend hip and drive heel towards ceiling
* return to starting slowly
Muscles:
* glute max, min, and medius
Contraindication:
spine doesn’t move
Spotting:
none
Breathing:
out as lifting, in as lowering
Contraction:
Concentric = up
Eccentric = down
Modifications:
Regression = straight leg
Progression = with bands or weight
Step Ups: Demonstration, Muscles (agonist/synergist/stabilizer), Contraindication, Spotting, Breathing, Contraction, Modifications
Demonstration:
* just step up with dumbells duh
Muscles:
* quads
* glute max
* hamstrings
Spotting:
drop weight
Breathing:
out on up, in as down
Contraction:
con = up
ecc = down
modifications:
Regression = body weight
progression = up ROM
