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Exercise and Form
Lateral Raise
Agonist: Medial Deltoid
Synergist: Supraspinatus, Trapezius, Ant and post Deltoids
3 cups
Blueberries
3 cups
Flour
Heels planted
Brace your core
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Keep back straight
Keep shoulders in line
Knees slightly flexed
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Keep arms level
Do not lock knees
Do not lean or twist body
Lift weights in a slow and controlled manner
​
1½ cups
Butter
Lateral raise
Lateral raise
Lateral raise bent arm Sv
Lateral raise SV
Lateral raise FV
Lateral raise bosu SV
Leg Curls
Also known as: Hamstring curls
Agonist: Hamstrings
3 cups
Flour
Keep back straight and brace core
1 cup
Sugar
Keep elbows and shoulder level
Keep your knees in line with your toes
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not arch back
1 cup
Sugar
Lower and lift weight in a slow and controlled manner
1½ cups
Butter
Do not stick your bottom too high in the air
Leg Curl
Leg Curl
Ham curl Swiss ball bum down SV
Ham curl AV
Ham curl single leg Av
Ham curl eccentric AV
Leg Extension
Also known as: Quad Extension
Agonist: Quadriceps
3 cups
Blueberries
3 cups
Flour
Keep back straight and core braced
1 cup
Sugar
Do not lock knees
Keep looking straight ahead
1½ cups
Butter
Perform movement in a slow and controlled manner
3 cups
Blueberries
3 cups
Flour
Do not arch back
Do not allow weight to travel up shins
Do not allow gap between bottom and back of chair
1½ cups
Butter
Leg extensions
Leg extensions
Leg ext AV
Leg ext Single leg AV
Leg ext eccentric SV
Leg ext single leg SV
Lunges
Agonist: Glutes, Quadriceps, Hamstrings
Synergist: Gastrocs, Gluteus Medius
Look forwards
Keep your heels planted and push through your heels
back straight
​
Brace core
Try to keep 90 degrees at your knees and hips
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not arch back
1 cup
Sugar
Do not lean
Do not allow knees to become varus
1½ cups
Butter
Do not let your knee go over your toes
​
Lunge
Lunge
Lunge above head SV
Lunge BB AV
Lunge FV
Lunge bb SV
Lunge and Rotation
Agonist: Glutes, Quadriceps, Hamstrings, Internal and External Oblique
Synergist: Rotatores
​
Try to keep 90 degrees at your knees and hips
1 cup
Sugar
Brace your core
Back straight
Keep your heels planted and push through your heels
3 cups
Blueberries
3 cups
Flour
Do not lean
Do not arch back
Do not let knee go over toe
1½ cups
Butter
Look in the direction you are rotating towards
Keep both feet facing forwards
Do not twist body
Lunge with Rotation
Lunge with Rotation
Lunge rotation SV
Lunge rotation AV
