Lift assessment – Tuesday 24/10 14:00

General instructions (used for every lift)

Introduction - Introduce your self
- Exercise and muscle groups + the purpose of the exercise.
- The overall plan
- Client health status + prior experience + Injuries
- Equipment, safety

Exercise - 6-8 reps with the correct technique

demonstration - Only give short cues.
- Breathing

Exercise - See information below for each lift

explanation - Use how and why !!
- Explain safety issues for the lift.

Client - Watch from multiple angles

execution of - Give cues
exercise

Conclusion -

Client execution of exercise

Conclusion

Notes:
 Start with minimal load (reduce risk of intensity) move on to moderate intensity 3-4
around 10-12


1
Goals are related to:
 Strength
o Reps: 3-5
o Intensity: above75%1RM
o Sets: 4
o Rest: 2-3 minutes
 Power:
o Reps: 3-5
o Intensity: above 75% 1RM
o Sets: 4
o Rest: 2-3 minutes
 Hypertrophy
o Reps: 8-12
o Intensity: 70-80 %1RM
o Set: 3
o Rest: 90 sec
 Endurance:
o Reps: 15-20
o Intensity: 50-70
o Sets: 3 sets
o Rest: 30 seconds.

Lift manual

2
Lifts
Safety & spotting

Lower body lifts

Barbell back squat
Muscle groups Glutes, hamstrings, and quadriceps
- Core stability
Overall explanation Cues
of the exercise - Body position is extremely important  avoid injuries.
- Neutral spine
- Bar height – mid chest
- Hold chest up – contract scapulae
- Rest the bar on the middle of trapezius (upper back muscle)
- Small steps backwards  feet shoulder with apart Toes pointing
out
- Look forward
- Heels in the ground – weight over the middle of the foot

Movement:
- Lower until thighs are parallel to the ground
- Knees stay over the angles  “not falling towards each other ”
- Nice and controlled – no bounce
-
-
Progression and Bodyweight squat (no weight)
regression Goblet squat (dumbbell)
Barbell box squat (reduced range of motion)
Barbell backsquat

Barbell lunge
Muscle groups Glutes, hamstrings, quadriceps
- Core for stability
Overall explanation Cues
of the exercise - Body position is extremely important  avoid injuries.
- Neutral spine  vertical back
- Bar height – mid chest
- Hold chest up – contract scapulae
- Rest the bar on the middle of trapezius (upper back muscle)
- Small steps backwards  feet shoulder with apart Toes pointing
out
- Look forward

Movement:
- Long step forward  toes pointing forward.

3
 - Knee over ankle  front heel in the ground
- Continue until thigh is parallel to the floor
-
-
Progression and Stationary lunge (split squat
regression Bodyweight lunge
Dumbbell lunge
Barbell lunge

Barbell bent leg deadlift.

Muscle groups Posterior chain, erector spinae, Glutes, hamstrings, quadriceps.
- Core for stability
Overall explanation Cues
of the exercise - Feet shoulder with apart – toes pointed out slightly
- Grip slightly wider than shoulder with
- Shoulders vertically above the bar
- Head looking forward
- Back in the natural curvature  contract scapulae

Movement: Bar moving vertical!!!

- UP: Extend hip first  then knees
- Exhale at top
- DOWN: Bend knees  then hip
-
Progression and Dowel hip hinge
regression Kettlebell deadlift from a weight plate
Barbell deadlift from a elevated starting point
Barbell deadlift

4
Upper body lifts
Barbell bench press
Muscle groups Chest, shoulders
Overall explanation Cues
of the exercise - Eyes under bar
- Grip slightly wider than shoulder with
- 4 contact points
- Contract scapulae

Movement:
- DOWN: forearms perpendicular and parallel (45degrees)
- lightly touch the chest
-
Progression and Machine chest press
regression Body weight push-ups
Barbell floor press
Barbell bench-press

Barbell bent over row

Muscle groups Back, shoulder, upper arms
- Core stability
Overall explanation Cues
of the exercise - Feet shoulder width apart  toes pointed out
- Lift bar to standning – contract scapula bent over
- 90 degrees in the hip
- Neutral spinal position
-
Movement:
- “pull with elbows” avoid biceps targeted to much
- Pause at top
-
-
Progression and Machine seated row
regression Single arm dumbbell incline 3 point row
Single arm bent over row
Barbell bent over row

Standing barbell shoulder press

Muscle groups Shoulder, upper arms upper, back
- Core stability
Overall explanation Cues
of the exercise - Grip, slightly wider than shoulders
- Feet, shoulder with apart
- Contract abs for stabilization
- DO NOTLean back  prevent injury

5
 Movement:
- Extend elbows  pull neck back, bar clears the face.
- Pause at top
Breathing
Progression and Machine shoulder press
regression Seated barbell shoulder press
Standing dumbbell shoulder press
Standing barbell shoulder press