Strength Training
Movement Index
Below you will find a collection of strength exercises. All
of these movements have a video that can be viewed by copying and pasting the
link into your browser. Please let me know if you need any further help with the strength workouts(jrobbins@okemomountainschool.org).
1) Two-Legged Squat- Make sure your stance is
shoulder width apart or a little wider. Look straight ahead at wall/mirror.
Push through heels, shin angle (knees track over toes), feet can be slightly
toed out or straight ahead foot position may be used. You can use arms out in
front to counter balance and keep the pressure through the heel, use
non-weighted bar overhead as advanced body weight movement. Add weight with
dumbbells, sandbag, or bar (toe, knee, hip, alignment).
Body Weight Squat:
2) Single-Leg Squat- Stand on one leg. Flex down with
the ankle, knee, and hip simultaneously while pushing through the heel keeping
hips level. Then extend non-weighted hip and foot back tapping toe without
transferring any weight to it. To
advance this movement, put one let out in front and squat down. This is a very
tough movement as can be seen in the more advanced single leg squat video. To
help make the transition from beginner squat to advanced squat, try doing the
advanced squat while standing on a box and using a pole that is touching the
ground for balance. .
Beginning single leg squat:
More advanced single leg squat:
3) Bulgarian Squat (Elevated Split Squat) - Put your
calves against the bench and step forward. Put your back foot on the bench with
NO WEIGHT OR PRESSURE ON IT. Now flex your forward leg and press through heel to
straighten it. You can counter balance with hands in front. Add weight by using
dumbbell, sandbag, or in advanced cases the bar. Use a heel wedge if you can’t
keep your heels on ground (focus on front leg).
4) Crossover Step
Up- Start with feet side by side
next to the box. Crossover one leg in
front of planted foot into a lunge position on a step up box. Then push down
through heel, flexing leg muscles. Then push up, bringing the leg that is not
on the box over and raising the knee. Then bring raised knee back down to the
ground, do not toe tap as suggested in the video.
5) Side Step Up- Start with feet side by side next to
the box. Step with closest foot onto box. Flex leg that is on the box and push
down through middle foot and heel. Then bring floor leg and knee up and
squeeze/tense leg muscles. In a controlled movement lower raised leg back
down. Step off box and repeat.
6) Front (Forward) Step Up- Same as Side Step Up just
stepping forward instead of to the side.
7) Forward Lunge- Lunge forward, flex the ankle knee
and hip while keeping a flat back. Remember to keep knee, toe and hip aligned
straight ahead. Do not let knee track past toe.
Then push up through the heel driving through the heel as you extend the
hip up. Use weight for this exercise when it can be completed with good form
and is age appropriate. Video Forward Walking Lunge with Dumbbells
8) Side Lunge- Lock your non-lunging leg, fall to
mid-foot then ball of foot in side lunge position make sure not to step out so
far that you have trouble getting back to your neutral position, then push back
up; think “push don’t squish” during this exercise. Use weight for this
exercise when it can be completed with good form and is age appropriate.
Video:
9) Crossover Lunge- Crossovers in front of straight,
planted foot, catch with heel, and then come back; remember to “push not
squish.” Make sure your step out is not so far that you have trouble getting
back to a neutral position. Use weight for this exercise when it can be
completed with good form and is age appropriate.
Crossover Lunge with Dumbbells Video:
10) Good Mornings- This is a hamstring exercise done
with no weight usually as a warm-up. Put non- weighted bar on back (same
position as if going to squat) and lean forward bringing you shoulders down as
your butt extends back. The pressure should be through the heels here. http://www.youtube.com/watch?v=Enyhrsu5bAE
11) RDL- Get in athletic stance with knees slightly
bent. Then go down with flat back pushing the butt back as the shoulders go
down. Make sure as you get back upright you extend through the hip and squeeze
your leg muscles. This can be done with dumbbells in each hand or a bar.
Dumbbell RDL Video:
Barbell RDL:
12) Single Leg RDL- In this exercise you will have
one dumbbell in the opposite hand of the leg you have weight on. Then think
about setting the weight on a tray at the same time you will swing your non-
weighted leg up like a teeter-totter. Make sure the teeter-totter leg swings
straight back and not out to the side. http://www.youtube.com/watch?v=PLcSb-_dfFQ&list=PLj093vcOwkccFjsEEY0_IhkVDixFrmi1O
13) Hamstring Bridge- Using a weight bench or
partner, lay flat on the ground and put heels onto bench or into partner’s
hands with knees bent at a 90 degree angle(unlike what is shown in video). Put hands out at sides using a fist to
stabilize. Engage by pushing heels through bench and raising hips up, then go
back down (maintain hip position, toes straight up).
14) Hamstring Single Leg Bridge- Use same stating
position as Two-Legged Hamstring Bridges, but this time put one leg up in the
air, keeping the heel pointed to the sky. http://dartfish.tv/Presenter.aspx?CR=p95158c57633#!AQECAAECAAEBAQAAAAEBARRwOTUxNThjNTc2MzhtMTMzNDUzOQAAAA%3d%3d
15) Physio Ball Hamstring Curl- Lie with your back on
ground and put your heels into the ball. Then extend hips up, keeping body in a
straight, rigid position. Then use hands to brace at your sides and roll ball
to you and back, while still maintaining high hip position and driving the
heels into the ball. Get to 30
double-legged easily before going to one-legged curls.
16) One-Legged Physio Ball Hamstring Curl- Same as
above Double-Legged Curl. This time the only difference is one leg is off the
ball and held straight. http://dartfish.tv/Presenter.aspx?CR=p95158c57633#!AQECAAECASHhAAABAQEAAAABAQEUcDk1MTU4YzU3NjMzbTEzMjg0NTEAAAA%3d
17) Nordic Hamstrings- Have a partner hold your
ankles down while you are kneeling on a soft surface. Then lower your torso
down, controlling the movement without using your arms. Catch yourself at the
bottom with your hands and push yourself right back up. http://www.youtube.com/watch?v=VEib4dlTUms
18) Bench Press- Lay down on bench with bar over
chest. Make sure to take an even grip on the bar and keep wrists straight.
Bring the bar down until your arms are at 90 degrees, and then extend back up
remember to drive shoulder blades into the bench.
19) Triceps Extensions- Take a dumb bell in both
hands and form a “v”, then bring over your head and extend your arms down to 9-
degrees and then back up. Make sure to keep the weight straight and controlled.
20) Push Ups- Get into push up position, by keeping
your arms slightly winder than shoulder width apart. Then push up keeping
entire body straight and ridged. You should almost touch your nose to the
ground when lowering yourself down in a push up.
21) Dips- Put palms on bench (or anything elevated,
box, chair, etc.). With arms slightly flexed, make sure to keep arms as close
to the body as possible. Put legs out slightly flexed or straight to increase
difficulty. Lower yourself down to 90 degrees, and then extend back up.
22) Pull Ups- Grip bar with palms facing way from
your body. Then pull yourself up bringing your chin over the bar. Try some of
the variations in the video - close grip, wide grip, or palms facing inward.
Many athletes will not be able to do many pulls ups until they build up more
strength. Use a partner to help or a band if available.
23) Dumbbell Bent-Over Rows- Put the arm and leg that
are not being used to lift the dumbbell on the bench. Keep the back straight
and the spine neutral. Pick up the dumbbell and keep arm slightly bent, lift
the dumbbell up keeping the back flat.
24) Dumbbell Shoulder Press- Pick up two dumbbells
and hold them so your arms are out and parallel to the ground with elbows bent.
(Arms should be at 90 degrees.) Press up, then control down. Remember to
control the core.
26) Standing Dumbbell Side Raise- Stand straight with
dumbbells at your sides. Raise dumbbells up with elbow slightly bent. When you
get up to the top of the movement, your arms will be out at your sides and
slightly above your shoulders. Tip the dumbbell forward; this will engage the
shoulder muscle.
