10th Grade Weight Certification – Workout A

Presented by:Conestoga Valley High SchoolPhys. Ed. Department

Work-Out A

Squat – Core Lift requiring spotterSeated RowShoulder PressIncline DB FlyPull Up AssistMedicine Full TwistSupraspinatus

Squat

• Feet slightly wider than shoulder width

• Grip bar wider than shoulder width

• Head up• Feel the weight through your

heels• Keep back straight• Go to parallel• Breathe out when standing

back up• Always use a spotter

DB Row

• Bench Flat• Opposite knee and

palm of opposite hand on bench

• Back straight• Weight hangs knee

height• Pull up, lifting

elbow above back with weight about chest height

Shoulder Press

Palms face forwardExtend arms above

the headDumbbells should

not make contact at the top of the movement

Control the weight by pausing at the top and bottom of each movement

Incline DB Fly

Set the bench to 30 degrees

Holding a set of DB, with elbows slightly flexed, move your arms towards each other at the shoulder joint as if you were hugging a barrel

Pull-Up Assist

Chose a grip (neutral, front or underhand)

Select assistance or body weight

Down position is arms fully extended

Up position is when chin is even with hands

Be sure to step off onto the stand and control the foot pedal back to its original position

Medicine Ball Full Twist

Stand 5 feet from your partner, back to back

Twist to the opposite side to exchange a medicine ball

Be sure to hand the ball off 15 times to the right then 15 times to the left

Supraspinatus

Rotate thumbs to thighs

Keep arms extended

Keep wrists inward

Raise arms at 45 degree angle

Body keep still

Workout B

Bench Press – core lift requiring spotter

Walking LungeSeated Cable RowLateral RaiseDB CurlToe Touch Sit-upsExternal Rotation

Bench Press

Feet flat on the floor

Eyes directly below the bar

Bar comes all the way down to the chest

Breathe out when pushing the bar up

Always use a spotter

Walking Lunge

Holding a set of DB take a slightly larger stride and lower your hips so that your knee almost comes in contact with the floor

Repeat, leading with opposite leg

Turn around and start again

Seated Cable Row

Knees slightly bentBack straightElbows to your sideArms go through a

full range of motion

Pause once you reach the chest and after extending the arms to minimize momentum

Lateral Raise

Arms are raised slightly higher than parallel

Pause at the top and bottom of the movement

Body should remain static during entire movement, if body rocks or moves decrease intensity

DB CurlFeet shoulder

with apartFull range of

motion – arms straight to full flexion

Be careful not to use momentum (swaying) to lift the weigh

Toe Touch Sit-ups

External Rotation

Make sure body is flat on the ground

Use light weight so that you rotate the shoulder joint

The body should remain still

Keep your elbow on your hip

Workout C

Leg Press – core lift Leg CurlsLeg ExtensionFront Lat Pull-DownAssisted DipsFront PlanksInternal Rotation

Leg Press

Feet flat on the platform, slightly wider than shoulder width

Knees over toesBreathe out when

extending your legs

Check to be sure the safety catches are set for your size

Leg Curls

Bottom of the pad should sit on the top portion of the heel of your sneaker

A full range of motion would require your legs to flex all the way to your gluteus maximus

Leg Extension

Bottom of the pad should sit on the tongue of your sneaker

Extend your legs through a full range of motion

Hold onto the yellow handles for stability

Front Lat Pull-Down Grip the bar so that

your palms face the cybex machine

Arms are slightly wider than shoulder widt

Pull bar down to the top of the chest

Make sure to go through a full range of motion. Arms should be straight at the end of the negative phase

Assisted DipsAdjust bars so

that your arms are beneath your shoulders

Lower your body until your elbow gets to 90 degree angle

Use the assistance feature to modify intensity

Front Planks

Internal Rotation

Lying flat on the floor hold your arms at a 90 degree angle

The upper arm should be tight to your side

Light weight should be used due to the rotation in the shoulder joint