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Session plan Free Weight component - barbell lifts

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Introduction

Name Venue Date Time/ Duration Component Fitness level Time Program Intensity Exercise Teaching Points Posture is: Progression Adaptation Alternative X 8 reps X 8 reps X 8 reps Muscles used * Erector Spinae * Gluteus Maximus * Adductor * Quadriceps * Soleus Muscles used * Deltoid * Biceps * Brachii * Trapezius Bench Press Muscles used * Pectoralis major * Triceps * Anterior Deltoid Spotting Technique Deadlift the barbell * Feet hip with apart * Toes facing forward * Knees inline with ankles * Flat back * Abs tensed * Head in neutral position * ...read more.

Middle

to the floor when the exercise are completed Upright row * Slightly widen the stance * Start in the get set position * Deadlift the barbell * Knees soft * Spine in neutral position * Shuffle hands towords each other till there 2 x thumbs widths apart Action * Keep barbell close to body * Lead with elbows * Raise to below chin level * Return bar to starting position * Deadlift barbell to the floor Spotter * Keep barbell close to body at all times * Stand behind the bench * Put one foot behind ...read more.

Conclusion

head * The client releases the barbell * Dead lift to the floor * Maintain control and posture Bench press technique * Wrist firm * Grip two times shoulder with * Lower barbell under control * Lead movement from the elbows * Lower to mid region of the chest * Keep forearms vertical (ROM) * Elbows in line with the shoulders * Extend the arms until they are straight (not hyper extended) * Smooth continuous movement * Back flat * Breathing out on effort Dumbbells maybe used for clients with shoulder problems Candidate Signature Assessor Signature ...read more.

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