Transcript of DHVT Strength Program Training Packet Phase 1 Exercises 2014-15 Trademark DragonX 2014.
- Slide 1
- DHVT Strength Program Training Packet Phase 1 Exercises 2014-15
Trademark DragonX 2014
- Slide 2
- The Basic These exercises are the nut & bolts of the
strength program. There will be variation to them in the following
2 Phases, however their basic presence will remain consistent. This
series consists of push, pull, pull-ups/down, trunk stability,
shoulder bullet-proofing, and basic leg work. If you are looking
for a straight-forward program and/or you are running short on
time, this is your go-to series of exercises.
- Slide 3
- Supine Row (Pull) Key points: Hands slightly wider than
shoulder width, heels on ground with toes up, body stays straight,
pull with arms while squeezing shoulder blades together on way up,
bar should come to mid-chest (adjust foot position to allow for
this), make sure you are pulling bar into rack for safety. Begin
with short sets for quality. The higher the bar, the less intense
the exercise. Move bar down as you improve.
- Slide 4
- Push-Up (Push) Key Points: Place hands slightly wider than
shoulder width, get on toes, keep body straight, body should come
toward bar at level of mid chest (adjust position of feet to do
this), the higher the bar the less intense the exercise, move bar
lower as you improve, make sure you are pressing bar into rack for
safety.
- Slide 5
- Pull-ups with machine (pull up/down) Key Points: Adjust weight
assist that you require. If you have never done this before, please
take 50-70% of your bodyweight off with assist and try it out from
there. Grab handles overhead YOUR HANDS ARE THE FIRST ON AND THE
LAST TO LEAVE THIS MACHINE. Place knees on knee pad one at a time.
Fully extend arms, pull up to shoulder height keeping blades down
and back and opening chest at the top. If you are new to pull-ups
please start with 1-2 sets of 3-5 reps and build up to 1-2 sets of
8-10 reps before decreasing the weight assist. Note: easy hand
positions include palms facing you with narrow grip, palms facing
each other with narrow grip. Difficulty increases with palms facing
away from you and with greater distance between hands. It is good
to vary your grip as you become more advanced.
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- Pull-ups with lower body assist (pull up/down) Key Points:
Reach overhead with arms fully extended. Pull body up keeping
blades down and back. Use lower body to assist you as needed. If
you are new to pull-ups, start with 1-2 sets of 3-5 reps and work
up to 1-2 sets of 8-10 reps. Reduce the amount of assist as you
progress. Note: easy hand positions include palms facing you with
narrow grip, palms facing each other with narrow grip. Difficulty
increases with palms facing away from you and with greater distance
between hands. It is good to vary your grip as you become more
advanced.
- Slide 7
- Reverse Flyes 3 positions, TWI (Bulletproof shoulders) Key
Points: Keep chest open on bench or ball (do not let shoulders
round against surface), elevate arms toward ceiling with deliberate
squeeze of shoulder blades together, hold for a second at the top
of movement, and lower deliberately. Perform first set with palms
down, second set with thumbs up.
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- Dumbbell Raises 3 positions, _ _, \/,|| (Bulletproof shoulders)
Key Points: Slight bend in knees, midsection engaged, shoulder
blades held down and back throughout motions, controlled movement
toward ceiling to height of shoulders, control motion of arms back
toward sides. First set with palms down, second set with thumbs up.
Note: please stand or sit doing these: I was kneeling so we could
get the full arm formation in the picture frame.
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- CC Seated Pullover (Trunk) Key points: mid-section engaged,
blades down/back, back straight. With straight arms, reach handle
back up overhead as high/far as you can comfortably control, pull
handle down with straight arms so handle ends directly in front of
you. Go slowly and with control, there is a lot of stretch at the
top of this move.
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- CC High-Low Chop (Trunk) Key Points: mid-section engaged,
blades down and back, back straight. Grasp handle at high point
with two hands. The motion will be a diagonal across your body.
Pull handle toward your chest, then push it toward your foot. This
is one smooth movement. Your belly button shoulder follow the
handle, and the handle should cross close to your body.
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- CC Trunk Rotation seated on ball (Trunk) Key Points: Midsection
engaged, blades down and back, keep hips solid throughout movement.
Clasp CC handle in two hands slightly below shoulder height. Keep
arms extended as trunk rotates as far as you can comfortably
go/control. Deliberate motion throughout cycles of rotation.
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- Squat (Basic legs) Key Points: Midsection engaged, blades down
and back, feet slightly wider than hips, keep feet flat, think of
sitting back toward your buttock muscles rather than putting weight
forward onto your knees, go only as low as comfortable. Use both
legs evenly. When you are comfortable with your body weight you can
begin to add load. Please add weight in front of you held close at
chest height or at the sides.
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- Split Squat (Basic legs) Key Points: Midsection engaged, blades
down and back, hips and knees should be at 90 degrees in both front
and back legs, stand straight up (do not lean forward), come
straight down just shy of touching knee to floor. Think of sitting
front leg buttock onto low stool, you want your buttock muscles to
be doing most of the work. You may add load by holding in front of
body at chest height (like previous squat) or held at sides.
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- Leg Press Single Leg (Basic legs) Key Points: Please trial leg
press if squats/split squats are not working for you. Utilize
controlled single leg movement out and back with weight and range
of motion that you can comfortably perform. Progressively challenge
yourself within parameters of your comfort.
- Slide 15
- Extra Mustard These exercises are supplemental to the The Basic
package. If you are looking for more variety and/or to spend more
time in the gym, these are for you. You will notice there are two
variations of pull, two variations of push, and two variations of
pull- down in addition to a short trunk stability series. Take care
of The Basic, then add a bit of Extra Mustard to your workout. You
can pick one variation on one day, another on the other, or mix it
up however time and energy allow.
- Slide 16
- Seated Row with 2 handles (Pull variation 1) Key Points: Knees
slightly bent, back straight, abs engaged, shoulder blades down and
back, control motion of handles both back and forward.
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- Dumbbell Bent-over Row (Pull variation 2) Key points: Abs
tight, blades down and back, keep back flat.
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- Incline Chest Press (Push variation 1) Key Points: Fists toward
ceiling, press up in the arc of a nose-cone, dumbbells touch at
top. Fists face ceiling throughout movement, shoulder blades
controlled down/back. Note W formation, to goalpost formation, to
straight up position. Controlled motion.
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- Chest Flye (Push variation 2) Key Points: Lie on ball or bench.
Bring hands directly overhead with fists facing ceiling. With
control and arms fully extended, lower arms toward floor to level
of the trunk, return arms to start position with fists facing at
ceiling. Please lower slowly into the lower ranges of this move as
there may be quite a bit of stretch in your chest. Please trial
with weight of arms before adding resistance.
- Slide 20
- Lat Pulldown with 2 handles (Pull down variation 1) Key Points:
Grab handles overhead, extend arms fully at top of motion, pull
shoulder blades down and back pulling handles down slightly wide of
shoulders, keep chest open as handles come down to shoulder height,
control rise of handles to start position keeping blades controlled
down and back, keep fists toward the ceiling throughout movement.
Please note I position, to goalpost position, to W position.
- Slide 21
- Lat Pulldown alternating (Pull down variation 2) Key Points:
Grab handles overhead, extend arms fully at top of motion, set
shoulders by pulling shoulder blades down and back, engage abs.
Pull one handle down toward edge of shoulder keeping blades down
and back and abs engaged. Alternate this motion with the other
side, like a piston. Keep chest open as handles come down to
shoulder height, control rise of handles to start position keeping
blades controlled down and back, keep fists toward the ceiling
throughout movement. Smoothly transition from one side to the other
without hesitation. 1 rep = 1 pull right + 1 pull left.
- Slide 22
- SB (with or without weight) (Trunk stability series) Key
Points: ball placed at mid to upper back (adjust position for
comfort), arms/weight close to body is easier, arms/weight above
body is harder, control motion up/down, make sure ball remains
still and is not rolling as you move up and down. Arms and legs
remain static, trunk is the moving part.
- Slide 23
- Stability Ball Obliques (w/ or w/o wgt) (Trunk stability
series) Key Points: Ball positioned at mid to upper back (adjust to
comfort), place one hand on opposite chest, place one hand on
temple, twist and lift trunk simultaneously on the diagonal. You
may load this exercise by holding weight in arm that is otherwise
touching temple. Control up and down.
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- Front Plank (Trunk stability series) Key Points: Keep body
straight (ear in line with shoulder, hip, knee, ankle), press
evenly through either both knees (modified) or feet (full). 30
seconds or tired, whatever comes first. Modified Front PlankFull
Front Plank
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- Side Plank (Trunk stability series) Key Points: Elbow directly
under shoulder, keep body in frontal plane (no rotating or
leaning), lift body in frontal plane, keep body line straight. 30
seconds or tired, whatever comes first. Modified Side PlankFull
Side Plank