Dynamic Sport Exercise Acute

Fitness

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ACUTE

Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Push-ups

Hold body in plank position with arms extended and shoulder-width apart. Thumbs should be in alignment with nipples.
Lower chest to floor with arms at 45 degree angle to body.
Press up to full extension, keeping abs tight. Don’t let back sway.

Caution

Curl Press

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead and slowly lower weights to shoulders.

Caution

Pull-ups

Hold overhead bar slightly wider than shoulders, with hands facing outward.
Raise body up towards bar, arching back and keeping chest up.
Lower body slowly back to full extension of arms.

Caution

Sit-up Press Up on Ball

Lay on ball with middle and lower back supported. Hold weights at chest level with hands turned toward body.
Sit upright while pressing weights over head.
Be sure not to move legs, keeping them at a 90 degree angle. Move should be initiated with abdominals.

Caution

Back Extension on Ball

Lay face down on ball, placing it against lower abdomen.
Lay body across contour of ball.
Slowly lift body off the ball, creating a straight line from head to feet.

Caution

SQUATS

ACUTE

Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Push-ups

Hold body in plank position with arms extended and shoulder-width apart. Thumbs should be in alignment with nipples.
Lower chest to floor with arms at 45 degree angle to body.
Press up to full extension, keeping abs tight. Don’t let back sway.

Caution

Curl Press

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead and slowly lower weights to shoulders.

Caution

Pull-ups

Hold overhead bar slightly wider than shoulders, with hands facing outward.
Raise body up towards bar, arching back and keeping chest up.
Lower body slowly back to full extension of arms.

Caution

Sit-up Press Up on Ball

Lay on ball with middle and lower back supported. Hold weights at chest level with hands turned toward body.
Sit upright while pressing weights over head.
Be sure not to move legs, keeping them at a 90 degree angle. Move should be initiated with abdominals.

Caution

Back Extension on Ball

Lay face down on ball, placing it against lower abdomen.
Lay body across contour of ball.
Slowly lift body off the ball, creating a straight line from head to feet.

Caution





 

PUSH-UPS

ACUTE

Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Push-ups

Hold body in plank position with arms extended and shoulder-width apart. Thumbs should be in alignment with nipples.
Lower chest to floor with arms at 45 degree angle to body.
Press up to full extension, keeping abs tight. Don’t let back sway.

Caution

Curl Press

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead and slowly lower weights to shoulders.

Caution

Pull-ups

Hold overhead bar slightly wider than shoulders, with hands facing outward.
Raise body up towards bar, arching back and keeping chest up.
Lower body slowly back to full extension of arms.

Caution

Sit-up Press Up on Ball

Lay on ball with middle and lower back supported. Hold weights at chest level with hands turned toward body.
Sit upright while pressing weights over head.
Be sure not to move legs, keeping them at a 90 degree angle. Move should be initiated with abdominals.

Caution

Back Extension on Ball

Lay face down on ball, placing it against lower abdomen.
Lay body across contour of ball.
Slowly lift body off the ball, creating a straight line from head to feet.

Caution





 

CURL PRESS

ACUTE

Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Push-ups

Hold body in plank position with arms extended and shoulder-width apart. Thumbs should be in alignment with nipples.
Lower chest to floor with arms at 45 degree angle to body.
Press up to full extension, keeping abs tight. Don’t let back sway.

Caution

Curl Press

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead and slowly lower weights to shoulders.

Caution

Pull-ups

Hold overhead bar slightly wider than shoulders, with hands facing outward.
Raise body up towards bar, arching back and keeping chest up.
Lower body slowly back to full extension of arms.

Caution

Sit-up Press Up on Ball

Lay on ball with middle and lower back supported. Hold weights at chest level with hands turned toward body.
Sit upright while pressing weights over head.
Be sure not to move legs, keeping them at a 90 degree angle. Move should be initiated with abdominals.

Caution

Back Extension on Ball

Lay face down on ball, placing it against lower abdomen.
Lay body across contour of ball.
Slowly lift body off the ball, creating a straight line from head to feet.

Caution





 
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