Body Sculpting: Page 11

Learn how to exercise by doing the alternating quadrupled lift with opposite side arm and leg. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, levator scapulae, shoulders, traps - upperBase Movement: quadruped liftTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: face down, on all 4sMovement Variation: alternatingPlane of Motion: sagittalJoint Action: hip extension, shoulder flexion, shoulder girdle elevation

Learn how to exercise by doing the alternating quadrupled lift with same side arm and leg. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, levator scapulae, shoulders, traps - upperBase Movement: quadruped liftTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: wrestlingPosition: face down, on all 4sMovement Variation: alternatingPlane of Motion: sagittalJoint Action: hip extension, shoulder flexion, shoulder...

Learn how to exercise by doing the alternating superman on bosu with same side arm and leg. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, neck extensors, shouldersBase Movement: supermanEquipment: bosu flat downTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: face downMovement Variation: alternatingPlane of Motion: sagittalJoint Action: hip extension, shoulder flexion, spine extension

Learn how to exercise by doing the alternating superman with opposite side arm and leg. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, neck extensors, shouldersBase Movement: supermanTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: face downMovement Variation: alternatingPlane of Motion: sagittalJoint Action: hip extension, shoulder flexion, spine extension

Learn how to exercise by doing the back extension and rotation on machine. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: abs and obliques, glutes, hamstrings, neck extensorsBase Movement: back extension, trunk rotationEquipment: hyperextension machineTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: arms across chest, face downMovement Variation: alternating, bilateralPlane of Motion: sagittal, transverseJoint Action: hip...

Learn how to exercise by doing the back extension on machine with arms across chest. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, neck extensorsBase Movement: back extensionEquipment: hyperextension machineTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: arms across chest, face downMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, spine extension

Learn how to exercise by doing the dumbbell bridge. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, quadsBase Movement: bridgeEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: face upMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, knee extension

Learn how to exercise by doing the hip extension on bosu with flutter kick. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstringsBase Movement: hip extensionEquipment: bosu flat downTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: swim freestylePosition: face downMovement Variation: reciprocalPlane of Motion: sagittalJoint Action: hip extension

Learn how to exercise by doing the quadruped lift with same side arm and leg. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, levator scapulae, shoulders, traps - upperBase Movement: quadruped liftTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: face down, on all 4sMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip extension, shoulder flexion, shoulder girdle elevation

Learn how to exercise by doing the standing back extension with medicine ball. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: calves, glutes, hamstrings, quads, shouldersBase Movement: back extensionEquipment: medicine ballTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, knee extension, plantar flexion, shoulder flexion, spine extension

Learn how to exercise by doing the superman with opposite side arm and leg on stability ball. EXERCISE DETAILS:Primary Muscle Group: lower backSecondary Muscle Group: glutes, hamstrings, neck extensors, shouldersBase Movement: supermanEquipment: stability ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: face downMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip extension, shoulder flexion, spine extension

Learn how to exercise by doing the assisted hamstrings stretch on table. EXERCISE DETAILS:Primary Muscle Group: hamstringsEquipment: tableTraining Type: stretching assistedLevel of Difficulty: 1Position: face upPlane of Motion: sagittalJoint Action: hip flexion, knee extension, plantar flexion

Learn how to exercise by doing the hamstring drop. EXERCISE DETAILS:Primary Muscle Group: hamstringsSecondary Muscle Group: calves, lower backBase Movement: leg curlTraining Type: weight trainingLevel of Difficulty: 4Position: kneelingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: knee flexion

Learn how to exercise by doing the hamstrings self stretch with yoga strap. EXERCISE DETAILS:Primary Muscle Group: hamstringsEquipment: yoga strapTraining Type: stretching selfLevel of Difficulty: 1Position: face upPlane of Motion: sagittalJoint Action: hip flexion, knee extension

Learn how to exercise by doing the standing cable hip extension and leg curl with support. EXERCISE DETAILS:Primary Muscle Group: hamstringsSecondary Muscle Group: calves, glutes, lower backBase Movement: hip extensionEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, field hockey, football, soccer, tennis, volleyballPosition: standing on 1 legMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip extension, knee flexion

Learn how to exercise by doing the 1 leg curl on all 4s with ankle weight. EXERCISE DETAILS:Primary Muscle Group: hamstringsSecondary Muscle Group: calvesBase Movement: leg curlEquipment: ankle weightsTraining Type: weight trainingLevel of Difficulty: 3Position: face down, on all 4sMovement Variation: unilateralPlane of Motion: sagittalJoint Action: knee flexion

Learn how to exercise by doing the 1 leg hip extension on stability ball with ankle weight. EXERCISE DETAILS:Primary Muscle Group: hamstringsSecondary Muscle Group: glutes, lower backBase Movement: hip extensionEquipment: ankle weights, stability ballTraining Type: weight trainingLevel of Difficulty: 4Position: face downMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip extension

Learn how to exercise by doing the assisted hip flexors stretch. EXERCISE DETAILS:Primary Muscle Group: hip flexorsTraining Type: stretching assistedLevel of Difficulty: 1Position: side lyingPlane of Motion: sagittalJoint Action: hip extension

Learn how to exercise by doing the backward skip. EXERCISE DETAILS:Primary Muscle Group: hip flexorsSecondary Muscle Group: calves, glutes, hamstrings, quadsBase Movement: hop, leapTraining Type: plyometrics and powerLevel of Difficulty: 6Sport Specific: basketball, boxing, field hockey, football, soccer, tennis, volleyball, wrestlingPosition: standingPlane of Motion: sagittalJoint Action: hip extension, hip flexion, knee extension, plantar flexionDirection: backward

Learn how to exercise by doing the hip flexors self stretch. EXERCISE DETAILS:Primary Muscle Group: hip flexorsTraining Type: stretching selfLevel of Difficulty: 1Position: kneeling, staggered stance, standingPlane of Motion: sagittalJoint Action: hip extension

Learn how to exercise by doing the standing bent knee leg raise with ankle weight. EXERCISE DETAILS:Primary Muscle Group: hip flexorsSecondary Muscle Group: abs and obliquesBase Movement: leg raiseEquipment: ankle weightsTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: basketball, cycling, wrestlingPosition: bent knee, standing on 1 legMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip flexion

Learn how to exercise by doing the standing leg raise and extension with ankle weight. EXERCISE DETAILS:Primary Muscle Group: hip flexorsSecondary Muscle Group: abs and obliques, quadsBase Movement: leg extension, leg raiseEquipment: ankle weightsTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: soccer, swim breast stroke, swim butterfly, swim freestylePosition: standing on 1 legMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip...

Learn how to exercise by doing the 1 leg bridge and straight leg raise with ankle weight. EXERCISE DETAILS:Primary Muscle Group: hip flexorsSecondary Muscle Group: abs and obliques, glutes, hamstrings, lower back, quadsBase Movement: bridge, leg raiseEquipment: ankle weightsTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: face up, flat, straight leg, supported on 1 legMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip extension, hip...

Learn how to exercise by doing the assisted inner thigh stretch on table. EXERCISE DETAILS:Primary Muscle Group: inner thighsEquipment: tableTraining Type: stretching assistedLevel of Difficulty: 1Position: face upPlane of Motion: frontalJoint Action: hip abduction

Learn how to exercise by doing the side lying hip adduction with ankle weight. EXERCISE DETAILS:Primary Muscle Group: inner thighsBase Movement: hip adductionEquipment: ankle weightsTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, boxing, field hockey, football, soccer, tennis, volleyball, wrestlingPosition: side lyingMovement Variation: unilateralPlane of Motion: frontalJoint Action: hip adduction

Learn how to exercise by doing the side lying hip adduction with body bar. EXERCISE DETAILS:Primary Muscle Group: inner thighsBase Movement: hip adductionEquipment: body barTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, boxing, field hockey, football, soccer, tennis, volleyball, wrestlingPosition: side lyingMovement Variation: unilateralPlane of Motion: frontalJoint Action: hip adduction

Learn how to exercise by doing the barbell wrist curl with arms on bench. EXERCISE DETAILS:Primary Muscle Group: forearmsBase Movement: wrist curlEquipment: barbell, benchTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: baseball, field hockey, golf, ice hockey, tennis, wrestlingPosition: kneelingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: wrist flexionGrip: underhand - medium

Learn how to exercise by doing the dumbbell wrist curl. EXERCISE DETAILS:Primary Muscle Group: forearmsBase Movement: wrist curlEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: baseball, field hockey, golf, ice hockey, tennis, wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: wrist flexionGrip: underhand - medium

Learn how to exercise by doing the seated wrist rotation. EXERCISE DETAILS:Primary Muscle Group: forearmsBase Movement: wrist rotationEquipment: bench, body barTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: baseball, cycling, field hockey, golf, ice hockey, tennis, wrestlingPosition: seatedPlane of Motion: transverseJoint Action: wrist rotation

Learn how to exercise by doing the wrist curl with tubing. EXERCISE DETAILS:Primary Muscle Group: forearmsBase Movement: wrist curlEquipment: tubingTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: baseball, field hockey, golf, ice hockey, tennis, wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: wrist flexionGrip: underhand - medium

Learn how to exercise by doing the alternating incline rear shoulder dumbbell row on bench. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: biceps, lats, levator scapulae, rhomboids, serratus anterior, traps - lower, traps - mid, traps - upperBase Movement: rowEquipment: bench, dumbbellTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: football, wrestlingPosition: face down, inclineMovement Variation: alternatingPlane of Motion: frontal, transverseJoint...

Learn how to exercise by doing the barbell upright row. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: biceps, levator scapulae, serratus anterior, traps - lower, traps - upperBase Movement: rowEquipment: barbellTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: frontalJoint Action: elbow flexion, shoulder abduction, shoulder girdle elevation, shoulder girdle external rotationGrip:...

Learn how to exercise by doing the cable shoulder external rotation. EXERCISE DETAILS:Primary Muscle Group: shouldersBase Movement: shoulder external rotationEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: tennisPosition: standingMovement Variation: unilateralPlane of Motion: transverseJoint Action: shoulder external rotationGrip: neutral - medium

Learn how to exercise by doing the cable shoulder internal rotation. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: chest, latsBase Movement: shoulder internal rotationEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, tennis, volleyballPosition: standingMovement Variation: unilateralPlane of Motion: transverseJoint Action: shoulder internal rotationGrip: neutral - medium

Learn how to exercise by doing the dumbbell chest press with neutral grip. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: chest, pec minor, serratus anterior, tricepsBase Movement: chest pressEquipment: bench, dumbbellTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: basketball, boxing, football, wrestlingPosition: face up, flatMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow extension, shoulder flexion, shoulder girdle...

Learn how to exercise by doing the dumbbell push press. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: calves, glutes, hamstrings, levator scapulae, quads, traps - upper, tricepsBase Movement: push pressEquipment: dumbbellTraining Type: olympic liftsLevel of Difficulty: 7Sport Specific: basketball, volleyballPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow extension, hip extension, knee extension, plantar flexion, shoulder...

Learn how to exercise by doing the incline reverse dumbbell fly on bench. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: lats, levator scapulae, rhomboids, serratus anterior, traps - lower, traps - mid, traps - upperBase Movement: reverse flyEquipment: bench, dumbbellTraining Type: weight trainingLevel of Difficulty: 4Position: face down, inclineMovement Variation: bilateralPlane of Motion: frontal, transverseJoint Action: shoulder abduction, shoulder girdle elevation,...

Learn how to exercise by doing the rear shoulder cable row on lat pull machine. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: biceps, lats, lower back, rhomboids, traps - midBase Movement: rowEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: football, rowing, wrestlingPosition: horizontal, seatedMovement Variation: bilateralPlane of Motion: transverseJoint Action: elbow flexion, shoulder girdle retraction, shoulder horizontal...

Learn how to exercise by doing the reciprocal reverse dumbbell fly. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: lats, rhomboids, traps - midBase Movement: reverse flyEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: tennisPosition: bent over, standingMovement Variation: reciprocalPlane of Motion: transverseJoint Action: shoulder girdle retraction, shoulder horizontal extensionGrip: neutral - medium

Learn how to exercise by doing the reverse dumbbell fly on bosu flat up. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: lats, rhomboids, traps - midBase Movement: reverse flyEquipment: bosu flat up, dumbbellTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: tennisPosition: bent over, standingMovement Variation: bilateralPlane of Motion: transverseJoint Action: shoulder girdle retraction, shoulder horizontal extensionGrip: neutral...