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Exercise and Form
Hammer Curl
Agonist: Biceps
Synergist: Brachioradialis, brachialis.
Brace your core
3 cups
Flour
Elbows tucked in
Elbows inline with shoulders
Knees slightly flexed in line with toes
1½ cups
Butter
Lift weight in a slow and controlled manner
3 cups
Blueberries
3 cups
Flour
Do not lean
Do not swing the weights
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Do not lock your knees
1½ cups
Butter
Keep wrists in line
Hammer curl
Hammer curl
Hammer curl alternating FV
Hammer curl alternating SV
Hammer curl alternating AV
Hammer curl Av
Heel Drops
Core Exercise
Legs straight
3 cups
Flour
Ensure knees do not pass hips
Keep back straight
Brace core
2 tbsp.
Salt
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Ensure back does not arch
Do not bend legs
Breath
Do not perform movement in a fast and uncontrolled manner
1½ cups
Butter
Heel Drops
Heel Drops
Heel drop long lever AV
Heel drop long lever AV
Heel drops short lever AV
Leg lowers SV
Hip Sled
Also known as: Leg Press
Agonist: Quadriceps
Synergist: Gastrocs, Glutes
Knees shoulder width apart
Bottom flat against seat
1 cup
Sugar
Knees go over toes
Heels planted
3 cups
Blueberries
3 cups
Flour
Do not lock out knees
Do not lert back come away from seat
Do not let the knees become varus
Do not let heels come away
Hip Sled
Hip Sled
Hip sled SV
Hip sled FV
