1
Q
TREADMIL:
A
- Maintain position the centre of the belt.
- Upright posture, abdominals engaged and look forward.
- Knees unlocked.
2
Q
PEC DEC:
A
- Adjust seat so that handles are level with armpits and back is supported on rest, feet on floor.
- Grip handles with shoulder, elbow and wrist aligned, elbows unlocked.
- Drive arms forward to meet together in front of body and return to start position.
3
Q
SEATED ROW:
A
- Adjust seat to support chest against pad.
- Grip bar and pull the weight towards the abdomen, keeping elbows close to the body and wrist straight.
- Return under control to start position.
4
Q
TRICPS PRESS:
A
- Stand facing cable with feet wider than hip-width apart.
- Take narrow overhand grip of bar.
- Press bar down to thighs, elbow extended without locking.
- Return forearm to position parallel to floor.
5
Q
BICEP CURL:
A
- Stand close to pulley and deadlift low pulley bar to highs using underhand grip.
- Curl the bar upwards toward the chest, forearms almost vertical.
- Lower under control, extending elbows without locking.
6
Q
DEAD LIFT:
A
- Feet hip-width apart toes under bar and lightly touching shins.
- Bend hip and knees, maintain neutral pine chest lifted.
- Grasp bar outside knees with alternative grip.
- Drive through thighs & buttocks to straighten hips & knees and stand upright.
- Lower under control to return bar.
7
Q
PRONE FLYES:
A
- Deadlift dumbbells to side of thighs.
- Flex forward from the hip, dumbbells alighted under shoulder, palms face inwards.
- Raise the dumbbells directly to the side until level with shoulders, elbows unlocked.
- Lower under control.
8
Q
BENCH PRESS:
A
- Lie on bench feet firmly on the floor.
- Take bar using shoulder-width and half grip, wrists straight, barbell level with chest.
- Bend elbows to lower bar under control to just above the chest, elbows slightly behind hands.
- Straighten elbow to return bar to start potion, elbows unlocked.
9
Q
SHOULDER PRESS:
A
- Position dumbbells at height of ears.
- Press dumbbells to ceiling.
- Elbows extended but unlocked.
- Knuckles face upwards
- lower under control.
10
Q
PULL UPS:
A
- Grip bar using relevant hand position.
- Feet crossed.
- Spine neutral, abdominals braced, arms extended but unlocked, shoulders away from ears.
- Pull body upwards towards bar.
- Lower body under control to start position.
11
Q
CRUNCH:
A
- Supine lying on the floor, knees bent, feet on floor, finger at side of ears, low back lightly connected with the floor.
- Engage abdominals and lift shoulders off the floor, bending the trunk, keeping head neutral.
- Lower under control.
12
Q
BACK EXTENTIONS:
A
- Prone lying, with feet on the floor and hands at side of ears.
- raise the shoulders and chest under control, keeping feet on floor and head in neutral alignment.
- Lower to start position
13
Q
UPRIGHT CYCLE:
A
- Adjust seat to hip level.
- Put ball of foot on pedal.
- Sit upright looking forward.
- Pedal rocking body weight side to side.
- Hips, knees and ankles in line.
