Exercises assesment

PIN-LOADED LEG PRESS

A compound lower-body exercise targeting the quadriceps, gluteals, and assisting hamstrings.

Main muscles of the PIN-LOADED LEG PRESS

Quadriceps, Gluteals, Hamstrings assist.

Main joint actions in the PIN-LOADED LEG PRESS concentric phase

Knee extension, Hip extension.

Main joint actions in the PIN-LOADED LEG PRESS eccentric phase

Knee flexion, Hip flexion.

Why was the PIN-LOADED LEG PRESS selected?

It provides stability, allows for easy adjustment of resistance, and strengthens multiple lower-body muscle groups.

Setup for the PIN-LOADED LEG PRESS

Sit back, keep back and pelvis against the pad, place feet shoulder-width apart, knees track with toes.

Movement in the PIN-LOADED LEG PRESS

Push through feet to extend hips and knees, stop before locking knees, lower weight while keeping back flat.

Short coaching cues for the PIN-LOADED LEG PRESS

Knees over toes, control it down, push through the whole foot, back against the pad.

Modification for the PIN-LOADED LEG PRESS

Reduce resistance or adjust seat position for participant's strength and experience.

Injury risks of the PIN-LOADED LEG PRESS

Knee valgus increasing stress around the knee, excessive pelvic movement increasing lower back stress.

HACK SQUAT

A compound machine-based squat exercise targeting the quadriceps, gluteals, and hamstrings.

Main joint actions in the HACK SQUAT concentric phase

Knee extension, Hip extension.

Main joint actions in the HACK SQUAT eccentric phase

Knee flexion, Hip flexion.

Why was the HACK SQUAT selected?

It develops lower-body strength using a supported machine while allowing practice of a squat pattern.

Setup for the HACK SQUAT

Shoulders under pads, back against support, feet shoulder-width apart, knees and toes pointing same direction.

Movement in the HACK SQUAT

Bend through hips and knees, keep knees over toes, push through feet to return to the starting position.

Short coaching cues for the HACK SQUAT

Control the descent, knees over toes, drive through your feet, back against the pad.

Modification for the HACK SQUAT

Use less resistance and shallower squat depth for inexperienced participants.

Injury risks of the HACK SQUAT

Knee valgus increasing stress around the knee, losing contact with back support increasing lumbar movement.

ARNOLD PRESS

A compound free-weight shoulder exercise targeting the anterior and medial deltoids, and triceps.

Main joint actions in the ARNOLD PRESS concentric phase

Shoulder flexion/abduction, Elbow extension, Shoulder rotation.

Why was the ARNOLD PRESS selected?

It trains the deltoids through a large range of motion using dumbbells.

Setup for the ARNOLD PRESS

Sit tall, feet on floor, brace core, hold dumbbells at shoulder height, elbows bent, palms facing you.

Movement in the ARNOLD PRESS

Press dumbbells overhead with palms rotating forwards, extend elbows, finish overhead, reverse movement.

Short coaching cues for the ARNOLD PRESS

Brace your core, smooth rotation, don’t lean back, control it down.

Modification for the ARNOLD PRESS

Use lighter dumbbells and a seated position for support if needed.

Injury risks of the ARNOLD PRESS

Excessive lumbar extension when pressing overhead, forcing shoulder through uncomfortable range.

DUMBBELL LATERAL RAISE

An isolation shoulder exercise primarily targeting the medial deltoid.

Main joint action in the DUMBBELL LATERAL RAISE concentric phase

Shoulder abduction.

Why was the DUMBBELL LATERAL RAISE selected?

It directly targets the deltoids and complements the compound Arnold press.

Setup for the DUMBBELL LATERAL RAISE

Stand tall, dumbbells by sides, slight elbow bend, wrists neutral, brace core.

Movement in the DUMBBELL LATERAL RAISE

Raise arms out to sides until shoulder height, avoid shrugging, lower dumbbells.

Short coaching cues for the DUMBBELL LATERAL RAISE

No swinging, lead with elbows, shoulders down, control it back.

Modification for the DUMBBELL LATERAL RAISE

Reduce dumbbell weight if momentum is needed.

Injury risks of the DUMBBELL LATERAL RAISE

Excessive weight causing swinging, poor mechanics, and discomfort from excessive internal rotation.

DUMBBELL CHEST PRESS

A compound upper-body pushing exercise targeting the pectoralis major, anterior deltoid, and triceps.

Main joint actions in the DUMBBELL CHEST PRESS concentric phase

Shoulder horizontal adduction, Elbow extension.

Main joint actions in the DUMBBELL CHEST PRESS eccentric phase

Shoulder horizontal abduction, Elbow flexion.

Why was the DUMBBELL CHEST PRESS selected?

It strengthens several major upper-body muscles requiring independent control of dumbbells.

Setup for the DUMBBELL CHEST PRESS

Lie back with feet on floor, bring shoulder blades back, keep wrists neutral.

Movement in the DUMBBELL CHEST PRESS

Lower dumbbells towards sides of chest, press upwards extending elbows.

Short coaching cues for the DUMBBELL CHEST PRESS

Control it down, wrists straight, press smoothly, shoulders stable.

Modification for the DUMBBELL CHEST PRESS

Use neutral grip and reduce range if discomfort occurs.

Injury risks of the DUMBBELL CHEST PRESS

Excessive shoulder range increasing joint stress, poor wrist position from heavy resistance.

DUMBBELL BENT-OVER ROW

A compound upper-body pulling exercise targeting the latissimus dorsi, rhomboids, trapezius, posterior deltoid, and biceps.

Main joint actions in the DUMBBELL BENT-OVER ROW concentric phase

Shoulder extension, Elbow flexion, Scapular retraction.

Why was the DUMBBELL BENT-OVER ROW selected?

It complements the chest press by providing an upper-body pulling movement.

Setup for the DUMBBELL BENT-OVER ROW

Feet hip-width apart, slight knee bend, hinge at hips, brace core, neutral spine.

Movement in the DUMBBELL BENT-OVER ROW

Pull dumbbells towards lower ribs, drive elbows back, bring shoulder blades together, lower dumbbells.

Short coaching cues for the DUMBBELL BENT-OVER ROW

Neutral spine, elbows back, no jerking, torso still.

Modification for the DUMBBELL BENT-OVER ROW

Perform a supported single-arm row if needed.

Injury risks of the DUMBBELL BENT-OVER ROW

Lumbar flexion increasing back stress, excessive rotation reducing control.

CHAIR SQUAT / SIT-TO-STAND

A bodyweight compound lower-body exercise targeting the quadriceps and gluteals.

Main joint actions in the CHAIR SQUAT concentric phase

Knee extension, Hip extension.

Why was the CHAIR SQUAT selected?

Develops lower-body strength using a movement related to everyday activities.

Setup for the CHAIR SQUAT

Sit towards front of the chair, feet shoulder-width apart, feet firmly planted.

Movement in the CHAIR SQUAT

Lean forwards from hips, push through feet to stand, lower back to chair.

Short coaching cues for the CHAIR SQUAT

Push through feet, stand tall, knees over toes, control it down.

Modification for the CHAIR SQUAT

Use a higher chair or hands for assistance if needed.

Injury risks of the CHAIR SQUAT

Knee valgus increasing stress, poor balance leading to loss of control.

GLUTE BRIDGE

A bodyweight hip-extension exercise targeting the gluteus maximus and assisting hamstrings.

Main joint action in the GLUTE BRIDGE concentric phase

Hip extension.

Why was the GLUTE BRIDGE selected?

It strengthens posterior lower-body without requiring balance.

Setup for the GLUTE BRIDGE

Lie on back, bend knees, feet hip-width apart.

Movement in the GLUTE BRIDGE

Brace core, squeeze glutes, push through feet, stop before arching lower back.

Short coaching cues for the GLUTE BRIDGE

Squeeze glutes, hips up, ribs controlled, don’t arch, slowly down.

Modification for the GLUTE BRIDGE

Reduce range of hip extension until strength is sufficient.

Injury risks of the GLUTE BRIDGE

Excessive lumbar extension stressing the back, poor positioning increasing hamstring cramping.

PALLOF PRESS

An anti-rotation core exercise targeting abdominal muscles, obliques, and deep trunk stabilizers.

Main function of the PALLOF PRESS

Trunk musculature works isometrically to resist rotation.

Why was the PALLOF PRESS selected?

It develops trunk stability without repeated spinal flexion.

Setup for the PALLOF PRESS

Stand side-on to cable, feet wider than hip-width, slight knee bend, hold handle at chest.

Movement in the PALLOF PRESS

Brace abs, press hands forward resisting rotation, return hands to chest.

Short coaching cues for the PALLOF PRESS

Brace, press straight, don’t rotate, hips forwards, control it back.

Modification for the PALLOF PRESS

Use lighter resistance and a wider stance for stability.

Injury risks of the PALLOF PRESS

Excessive resistance can cause uncontrolled trunk rotation, unstable stance increases balance demands.

BIRD DOG

A core stability and coordination exercise targeting abdominal muscles, spinal stabilizers, gluteals, and shoulder stabilizers.

Main joint actions in the BIRD DOG

Hip extension, contralateral shoulder flexion, trunk remains isometric.

Why was the BIRD DOG selected?

It develops trunk stability and coordination during movement of limbs.

Setup for the BIRD DOG

Start on hands and knees, hands under shoulders, knees under hips, maintain neutral spine.

Movement in the BIRD DOG

Brace abs, extend one leg, reach opposite arm forward, keep pelvis level.

Short coaching cues for the BIRD DOG

Brace first, reach long, hips level, don’t arch, control return.

Modification for the BIRD DOG

Move one limb at a time before progressing to opposites.

Injury risks of the BIRD DOG

Excessive leg height can cause lumbar hyperextension, poor control can cause pelvic rotation.