Session plan Free Weight component - barbell lifts

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NameVenue DateTime/DurationComponentFitness level Time ProgramIntensity ExerciseTeaching PointsPosture is:Progression Adaptation AlternativeX 8 repsX 8 repsX 8 repsMuscles usedErector SpinaeGluteus MaximusAdductorQuadricepsSoleusMuscles usedDeltoidBiceps BrachiiTrapeziusBench PressMuscles usedPectoralis majorTriceps Anterior Deltoid  Spotting
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Technique Deadlift the barbell Feet hip with apartToes facing forward Knees inline with anklesFlat back Abs tensedHead in neutral position Shoulders facing forwardGet set position Over hand grip Grip Shoulder with apart ActionStand up leading with the shoulders keeping bar close to the body at all timesDon’t hyper extend kneesReturn the bar by flexing the knees and hips Ensure a natural curve in maintained in the spineDeadlift the bar back to the floor when the exercise are completed   Upright rowSlightly widen the stance Start in the get set positionDeadlift the barbellKnees softSpine in neutral positionShuffle hands towords each other till ...

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