HIP-THIGH EXTENSION

(lying single leg)

Source

Description

King, 2000, How to Teach (book)

Hip/thigh extensions

·     lay on your back on the ground, arms out on the ground at 90 degrees from the body.  Bend one knee so the foot is flat on the ground as it would be in a situp. 

·     keeping the other leg straight and in line with the trunk at all times, drive down with the bent knee foot, causing the body to lift. 

·     the top of the movement is when the straight leg is in line with the thigh of the bent knee, which is about a 45 degree body position.

·     make sure the body is straight at this point.

Cosgrove, A., 2003, Macrocycles

Lay on your back on the ground, arms outstretched at 90 degrees from the body. Bend one knee so the foot is flat on the floor as it would be in a sit-up.

Keeping the other leg straight and in line with the trunk at all times, drive down with the bent knee foot, causing the body to lift.

The top of the movement is when the straight leg is in line with the thigh of the bent knee, which is about a 45-degree position.

Make sure the body is straight at this point.

Bench Press

(Dumbbell)

Source

Description

King, I., 2000, How to Teach

Description -

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, A., 2003, Macrocycles

Lie on your back on a bench, with a DB in each hand, palms facing forward towards the feet.  Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position.  Lower down fully to the start position.

Bench Press

(Incline DB Press)

Source

Description

King, I., 2000, How to Teach (book)

DB Bench Press

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, A., 2003, Macrocycles

Lie on your back on an Incline bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position.

DB Shoulder Press

(seated or standing)

Source

Description

King, I., 2000, How to Teach

DB Shoulder Press

Description -

·     sit or stand

·     hold a dumbbell in each hand, palms facing forwards

·     press the dumbbells overhead to full extension

·     lower them back down to the starting position

King, I., 2000, HKRFU program

Seated DB Shoulder press

Seated with a DB in each hand, at shoulder height, palm facing forward.  Extend arms straight overhead.  Pause and lower under control to the starting position.

Cosgrove, A., 2003, Macrocycles

Seated DB Shoulder press :

Seated with a DB in each hand, at shoulder height, palms facing forward. Extend arms straight overhead. Pause and lower under control to the starting position.

Shoulder Press

(Behind the Neck; Military press behind the neck)

Source

Description

King, I.,2000, How to Teach

Bar shoulder press

Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar at shoulder width or just outside.

*     Take the bar off a squat rack onto the back of the shoulders as you would  squat.

*     Sit or stand (I prefer sitting on a prone bench, no back support).

*     If seated, keep feet out at 45 degrees and form a triangle base of support with bum.

*     Lean trunk forward slightly to be within this triangle.

*     Press the bar overhead evenly to full extension or just short.

*     Lower back to the base starting position, but do not rest here.

*     Ensure that full range (especially towards end of concentric phase) is maintained.

Cosgrove, 2003, Macrocycle

Shoulder press – Behind the neck/Bar/seated :

Grip the bar at six inches outside shoulder width. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.

Shoulder press - MG/Bar/seated :

Grip the bar at shoulder width. Take the bar off a squat rack on to the front of the shoulders as you would for front squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the collarbone. Ensure full range.

Shoulder press - WG/Bar/seated :

Grip the bar as wide as possible. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.

Chin up

(wide grip)

Source

Description

King, I., 2000, How to Teach

Chin ups Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar with palms down, at or just outside shoulder width.

*     Allow the body to hang prior to take off, with feet off ground, no body sway.

*     Bend the knees and tuck them up behind, crossing the legs at the ankles.

*     Pull the chin over the bar.

*     Control the lowering to avoid any body sway  .

Stretch and pause in bottom position.

Cosgrove, A., 2003, Macrocycles

Wide Grip Chins : Grip the bar with a pronated palms down grip, about six inches outside shoulder width. Allow the body to hang prior to take off with feet off ground, no body sway. Bend the knees and tuck them up behind, crossing the legs at the ankles. Pull the chin over the bar. Control the lowering to avoid any body sway. Stretch and pause in the bottom position.

Reverse Curls

(knee up variations)

Source

Description

King, I., 2000, How to Teach

Knee up variations

 

Description - lay on your back; if using an incline or chin bar, you will need your arms to hold onto the grips available; if you are doing knee ups on the ground, arms at 90 degrees to the trunk, out on the ground;  prior to starting each rep ‘set’ the pelvis where you want it to be, then lift, aiming to hold that pelvis position throughout.  

Cosgrove, 2003, Macrocycle

Reverse Curls : Lay on your back; if using an incline or chin bar, you will need your arms to hold on to the grips available; if you are doing knee ups on the ground, arms out on the ground at 90 degrees to the trunk. Starting in a ‘set’ pelvis position (hold the pelvis position throughout) lift the knees to the chest by rotating through the abdominal region.

Side Raises

Source

Description

King, I., 2000, How to Teach

Slow Side Raise on the Ground

Description - Lay on your back, knee bent to about 90 degrees, and knees together.  Roll the knees over together so that they are on the ground, with the shoulders and upper back still parallel to the ground.  Now flex the trunk, basically up towards the roof or sky.  I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift.  The placement of the hands will alter the level of difficulty.  The further the hands are above the head, the harder the movement.

Cosgrove, 2003, Macrocycle

Slow side raises on the Ground : Lie on your back, knees bent to about 90 degrees, and knees together. Roll the knees over together so that they are on the ground with the shoulders and upper back still parallel. Now flex the trunk, basically up towards the roof or sky. I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift. The placement of the hands will alter the level of difficulty. The further the hands are above the head, the harder the movement.

Slow Curl Ups

(slow up/slow down)

Source

Description

King, I., 2000, How to Teach

Slow Curl Ups

The basic position for this exercise is lying on the back, knees bent to about 90 degrees, and feet flat on the floor.  Then you sit up or curl up the trunk, in most part to a full sitting position.

1.     Cheat ups / slow down.

2.     Cheat ups / slow down + isometric stops during lower.

3.     Reverse curl downs.

4.     Slow up / slow down.

5.     Slow up / slow downs with isometric pauses during the up phase.

Cosgrove, 2003, Macrocycle

Slow curl ups :

 

Description – lay on your back, knees bent to about 90 degrees and feet flat on the floor. Curl up the trunk to a full sitting position

 

Level One – Cheat ups – slow down

Level Two – Cheat ups – slow down plus isometric stops on the lower

Level Three – Reverse Curl Downs

Level Four – Slow up / Slow down

Level Five – Slow up / slow down plus isometric stops on the lower

Thin Tummy Variations

Source

Description

King, I., 2000, How to Teach

Thin tummy variations

 

Description - Lay on your back, knee bent, feet flat, place both hand under your belt line, with your fingers heading down into the pubic area and the thumbs placed higher up on the rectus abdominus (upper abdominal region); throughout all the following levels of difficulty, use the fingers to provide feedback that the ‘lower abdominals’ (obliques and transverse abdominus) are contracted, pulling the lower tummy thinner and creating a high level of tension under the skin; and that the upper abdominal region is hollowed, and non-contracted; and that this relationship is held.  Should it at any time change or you feel that it is going to change e.g. upper tummy bulge, pelvis anteriorly rotate, terminate the range or the set.  I focus more on how the muscles are ‘set’ than on the pressure of lumbar to ground or position of pelvis, although both are symptomatic of a good ‘set’ position.

 

Level 1 - Isometric holds (looking for above ‘set’ position) in the lying, knee bent positions.

Level 2 - As above., but lift one leg up, lower it, reset, other leg etc.

Level 3 - As above., but when you lift one leg up, extend it out as far as control (i.e. set position) allows.

Level 4 - As above., but start with both knees up, bent to 90 degrees knees and hips, cycling one leg out towards a parallel to ground position at a time as far as ‘set’ position control allows.

Level 5 - As above., but extending  both legs out together.

Cosgrove, 2003, Macrocycle

Thin tummy variations:

 

Description – lay on your back, knees bent, feet flat, place both hands under your belt line with your fingers heading down into the pubic area and the thumbs placed higher up on the upper abdominal region; throughout all the following levels of difficulty, use the fingers to provide feedback that the lower abdominals are contracted, pulling the lower tummy thinner and creating a high level of tension under the skin; and that the upper abdominal region is hollowed, and non-contracted; and that his relationship is held. Should it at any time change or you feel that it is going to change (e.g. upper tummy bulge, pelvis anteriorly rotate, terminate the range or the set. Focus more on how the muscles are ‘set’ than on the pressure of lumbar to ground or position of pelvis, although both are symptomatic of a good ‘set’ position.

 

Level One – isometric holds – looking for a good set position

Level Two – as above, but lift one leg up, lower it, rest, repeat opposite leg

Level Three – as above, but when you lift one leg up, extend it out as far as control (i.e. set position) allows

Level Four – as above, but start with both knees up, bent to 90 degrees knees and hips, cycling one leg out towards a parallel to ground position at a time as far as the ‘set’ position will allow

Level Five – as above, but extending both legs out together.

Toes to Sky Variations

Source

Description

King, I., 2000, How to Teach

Toes to sky variations

 

Description - Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion, so that legs are vertical.

 

Level 1 - Lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

 

Level 2 - As above., but bend one knee to 90 degrees at knee; alternate each rep which leg is bent, which is straight.

 

Level 3 - As above., but bent both knees so that the knees are bent to 90 degrees.

Cosgrove, 2003, Macrocycle

Toes to sky variations :

 

Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion so that legs are vertical.

 

Level One – lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

 

Level Two – as above, but bend one knee to 90 degrees at knee, alternate each rep which leg is bent, which is straight

 

Level Three – as above, but bend both knees so that the knees are bent to 90 degrees

Lunge

(Co-contraction partial lunge)

Source

Description

King, I., 1998, Strength Special

This exercise was first released in this DVD program

King, I., 2000, How to Teach

This exercise was taught in this DVD program

King, I., 2000, How to Teach

Co-contraction partial lunge

Description -

·      Stand with one foot forward, the other back. 

·      Feet should be shoulder width apart. 

·      Flat footed on front foot, rear foot on ball of toe. 

·      Lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases. 

·      Also focus on recruiting the gluteals of the lead leg.  To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction.  Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason. 

·      You may find that initially your ability to recruit through range is limited - so use only that range through which you can recruit to a satisfactory level.

Cosgrove, A., 2003, Secrets to Martial Arts Conditioning

Partial Co-contraction Lunge

While not as deadly as Bulgarian Split Squat, these entry-level lunges pose a problem for even the most battle-scarred gym veteran.  Beginning in a lunge position – lower you back leg until your knee touches the floor.  Place one hand on the vastus medialis of your lead leg – the teardrop muscle just on the inside of your knee.  Place your other hand on the glute of the same leg. Now raise your back knee one inch off the floor and you’ll feel the vastus medialis and the glute contract.  This is the start position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the two muscles.  The second you lose that tension (it likely won’t be long) pause and the slowly return to the start position (one inch off the floor).  Again you only work in a range where the muscles are contracting – do not perform this exercise through any range where the glutes and vastus medialis are not firing. Repeat for the prescribed number of reps or until total muscular fatigue – whichever comes first.  Repeat with the other side.

Lunge

(Co-contraction partial lunge)

Source

Description

King, I., 1998, Strength Special

This exercise was first released in this DVD program

King, I., 2000, How to Teach

This exercise was taught in this DVD program

King, I., 2000, How to Teach

Co-contraction partial lunge

Description -

·      Stand with one foot forward, the other back. 

·      Feet should be shoulder width apart. 

·      Flat footed on front foot, rear foot on ball of toe. 

·      Lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases. 

·      Also focus on recruiting the gluteals of the lead leg.  To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction.  Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason. 

·      You may find that initially your ability to recruit through range is limited - so use only that range through which you can recruit to a satisfactory level.

Cosgrove, A., 2003, Your body as a barbell

Partial Co-contraction Lunge

this is called a partial co-contraction lunge… put these fingers right there on your VMO, put these fingers on your gluts…

Lunge

(Co-contraction partial lunge)

Source

Description

King, I., 1998, Strength Special

This exercise was first released in this DVD program

King, I., 2000, How to Teach

This exercise was taught in this DVD program

King, I., 2000, How to Teach

Co-contraction partial lunge

Description -

·      Stand with one foot forward, the other back. 

·      Feet should be shoulder width apart. 

·      Flat footed on front foot, rear foot on ball of toe. 

·      Lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases. 

·      Also focus on recruiting the gluteals of the lead leg.  To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction.  Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason. 

·      You may find that initially your ability to recruit through range is limited - so use only that range through which you can recruit to a satisfactory level.

Cosgrove, A., 2004, Afterburn

Partial co-contraction lunges

While not as deadly as Bulgarian Split Squat, these entry-level lunges pose a problem for even the most battle-scarred gym veteran.  Beginning in a lunge position – lower you back leg until your knee touches the floor.  Place one hand on the vastus medialis of your lead leg – the teardrop muscle just on the inside of your knee.  Place your other hand on the glute of the same leg. Now raise your back knee one inch off the floor and you’ll feel the vastus medialis and the glute contract.  This is the start position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the two muscles.  The second you lose that tension (it likely won’t be long) pause and the slowly return to the start position (one inch off the floor).  Again you only work in a range where the muscles are contracting – do not perform this exercise through any range where the glutes and vastus medialis are not firing. Repeat for the prescribed number of reps or until total muscular fatigue – whichever comes first.  Repeat with the other side.

Bench Press

(Dumbbell)

Source

Description

King, I., 2000, How to Teach

Description -

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, 2004, Afterburn

Lie on your back on a bench, with a DB in each hand, palms facing forward towards the feet.  Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position.  Lower down fully to the start position.

Bench Press

(Incline DB Press)

Source

Description

King, I., 2000, How to Teach (book)

DB Bench Press

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, 2004, Afterburn

Lie on your back on an Incline bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position.

DB Shoulder Press

(seated or standing)

Source

Description

King, I., 2000, How to Teach

DB Shoulder Press

Description -

·     sit or stand

·     hold a dumbbell in each hand, palms facing forwards

·     press the dumbbells overhead to full extension

·     lower them back down to the starting position

King, I., 2000, HKRFU program

Seated DB Shoulder press

Seated with a DB in each hand, at shoulder height, palm facing forward.  Extend arms straight overhead.  Pause and lower under control to the starting position.

Cosgrove, 2004, Afterburn

Seated DB Shoulder press :

Seated with a DB in each hand, at shoulder height, palms facing forward. Extend arms straight overhead. Pause and lower under control to the starting position.

Shoulder Press

(Behind the Neck; Military press behind the neck)

Source

Description

King, I.,2000, How to Teach

Bar shoulder press

Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar at shoulder width or just outside.

*     Take the bar off a squat rack onto the back of the shoulders as you would  squat.

*     Sit or stand (I prefer sitting on a prone bench, no back support).

*     If seated, keep feet out at 45 degrees and form a triangle base of support with bum.

*     Lean trunk forward slightly to be within this triangle.

*     Press the bar overhead evenly to full extension or just short.

*     Lower back to the base starting position, but do not rest here.

*     Ensure that full range (especially towards end of concentric phase) is maintained.

Cosgrove, 2004, Afterburn

Shoulder press – MG/Bar/Seated:

Grip the bar at shoulder width. Take the bar off a squat rack on to the front of the shoulders as you would for front squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.

Reverse Curls

(knee up variations)

Source

Description

King, I., 2000, How to Teach

Knee up variations

 

Description - lay on your back; if using an incline or chin bar, you will need your arms to hold onto the grips available; if you are doing knee ups on the ground, arms at 90 degrees to the trunk, out on the ground;  prior to starting each rep ‘set’ the pelvis where you want it to be, then lift, aiming to hold that pelvis position throughout.  

Cosgrove, A., 2004, Afterburn

Reverse Crunch: Lay on your back; if using an incline or chin bar, you will need your arms to hold on to the grips available; if you are doing knee ups on the ground, arms out on the ground at 90 degrees to the trunk. Starting in a ‘set’ pelvis position (hold the pelvis position throughout) lift the knees to the chest by rotating through the abdominal region.

Lunge

(Co-contraction partial lunge)

Source

Description

King, I., 1998, Strength Special

This exercise was first released in this DVD program

King, I., 2000, How to Teach

This exercise was taught in this DVD program

King, I., 2000, How to Teach

Co-contraction partial lunge

Description -

·      Stand with one foot forward, the other back. 

·      Feet should be shoulder width apart. 

·      Flat footed on front foot, rear foot on ball of toe. 

·      Lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases. 

·      Also focus on recruiting the gluteals of the lead leg.  To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction.  Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason. 

·      You may find that initially your ability to recruit through range is limited - so use only that range through which you can recruit to a satisfactory level.

Cosgrove, 2005, Cure for Chicken Legs

Partial Co-contraction Lunge

Start out in a lunge position--step forward with your right foot and lower your body until your front knee is bent 90 degrees and your lower leg is perpendicular to the floor. Place your left hand on the inside of your right thigh--the teardrop-shaped muscle (your vastus medialis)--and your right hand on your right glute. Now raise your back knee one inch off the floor. You'll feel the vastus medialis and glute contract together-that's the starting position [1]. From there, take three seconds to raise yourself up by extending both legs (as if you're standing up from a lunge position), all the time feeling the tension in the two muscles [2]. The moment you lose the tension--in either muscle-pause where you are, then take three seconds to lower yourself back to the start position (one inch off the floor). That's one rep. Perform as many reps as possible with each leg, pausing two seconds in the bottom position between each rep. In four weeks, you'll have a dream team for awesome leg development.

Lunge

(Co-contraction partial lunge)

Source

Description

King, I., 1998, Strength Special

This exercise was first released in this DVD program

King, I., 2000, How to Teach

This exercise was taught in this DVD program

King, I., 2000, How to Teach

Co-contraction partial lunge

Description -

·      Stand with one foot forward, the other back. 

·      Feet should be shoulder width apart. 

·      Flat footed on front foot, rear foot on ball of toe. 

·      Lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases. 

·      Also focus on recruiting the gluteals of the lead leg.  To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction.  Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason. 

·      You may find that initially your ability to recruit through range is limited - so use only that range through which you can recruit to a satisfactory level.

Cosgrove, 2005, Program Design Bible

Partial Co-contraction Lunge

While not as deadly as Bulgarian Split Squat, these entry-level lunges pose a problem for even the most battle-scarred gym veteran.  Beginning in a lunge position – lower you back leg until your knee touches the floor.  Place one hand on the vastus medialis of your lead leg – the teardrop muscle just on the inside of your knee.  Place your other hand on the glute of the same leg. Now raise your back knee one inch off the floor and you’ll feel the vastus medialis and the glute contract.  This is the start position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the two muscles.  The second you lose that tension (it likely won’t be long) pause and the slowly return to the start position (one inch off the floor).  Again you only work in a range where the muscles are contracting – do not perform this exercise through any range where the glutes and vastus medialis are not firing. Repeat for the prescribed number of reps or until total muscular fatigue – whichever comes first.  Repeat with the other side.

Bench Press

(Dumbbell)

Source

Description

King, I., 2000, How to Teach

Description -

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, 2005, Program Design Bible

Lie on your back on a bench, with a DB in each hand, palms facing forward towards the feet.  Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position.  Lower down fully to the start position.

Bench Press

(Incline DB Press)

Source

Description

King, I., 2000, How to Teach (book)

DB Bench Press

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, 2005, Program Design Bible

Lie on your back on an Incline bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position.

DB Shoulder Press

(seated or standing)

Source

Description

King, I., 2000, How to Teach

DB Shoulder Press

Description -

·     sit or stand

·     hold a dumbbell in each hand, palms facing forwards

·     press the dumbbells overhead to full extension

·     lower them back down to the starting position

King, I., 2000, HKRFU program

Seated DB Shoulder press

Seated with a DB in each hand, at shoulder height, palm facing forward.  Extend arms straight overhead.  Pause and lower under control to the starting position.

Cosgrove, 2005, Program Design Bible

Seated DB Shoulder press :

Seated with a DB in each hand, at shoulder height, palms facing forward. Extend arms straight overhead. Pause and lower under control to the starting position.

Shoulder Press

(Behind the Neck; Military press behind the neck)

Source

Description

King, I.,2000, How to Teach

Bar shoulder press

Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar at shoulder width or just outside.

*     Take the bar off a squat rack onto the back of the shoulders as you would  squat.

*     Sit or stand (I prefer sitting on a prone bench, no back support).

*     If seated, keep feet out at 45 degrees and form a triangle base of support with bum.

*     Lean trunk forward slightly to be within this triangle.

*     Press the bar overhead evenly to full extension or just short.

*     Lower back to the base starting position, but do not rest here.

*     Ensure that full range (especially towards end of concentric phase) is maintained.

Cosgrove, 2005, Program Design Bible

Military press – Behind the neck/Bar/seated:

Grip the bar at six inches outside shoulder width. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.

Shoulder press – MG/Bar/seated:

Grip the bar at shoulder width. Take the bar off a squat rack on to the front of the shoulders as you would for front squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.

Shoulder press – WG/Bar/seated:

Grip the bar as wide as possible. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.

Reverse Curls

(knee up variations)

Source

Description

King, I., 2000, How to Teach

Knee up variations

 

Description - lay on your back; if using an incline or chin bar, you will need your arms to hold onto the grips available; if you are doing knee ups on the ground, arms at 90 degrees to the trunk, out on the ground;  prior to starting each rep ‘set’ the pelvis where you want it to be, then lift, aiming to hold that pelvis position throughout.  

Cosgrove, 2005, Program Design Bible

Reverse Crunch: Lay on your back; if using an incline or chin bar, you will need your arms to hold on to the grips available; if you are doing knee ups on the ground, arms out on the ground at 90 degrees to the trunk. Starting in a ‘set’ pelvis position (hold the pelvis position throughout) lift the knees to the chest by rotating through the abdominal region.

Side Raises

Source

Description

King, I., 2000, How to Teach

Slow Side Raise on the Ground

Description - Lay on your back, knee bent to about 90 degrees, and knees together.  Roll the knees over together so that they are on the ground, with the shoulders and upper back still parallel to the ground.  Now flex the trunk, basically up towards the roof or sky.  I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift.  The placement of the hands will alter the level of difficulty.  The further the hands are above the head, the harder the movement.

Cosgrove, 2005, Program Design Bible

Side raises on Ground:  Lie on your back, knees bent to about 90 degrees and knees together.  Roll the knees over together so that they are on the ground with the shoulders and upper back still parallel. Now flex the trunk, basically up towards the roof or sky. I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift. The placement of the hands will alter the level of difficulty. The further the hands are above the head, the harder the movement.

Slow Curl Ups

(slow up/slow down)

Source

Description

King, I., 2000, How to Teach

Slow Curl Ups

The basic position for this exercise is lying on the back, knees bent to about 90 degrees, and feet flat on the floor.  Then you sit up or curl up the trunk, in most part to a full sitting position.

1.     Cheat ups / slow down.

2.     Cheat ups / slow down + isometric stops during lower.

3.     Reverse curl downs.

4.     Slow up / slow down.

5.     Slow up / slow downs with isometric pauses during the up phase.

Cosgrove, 2005, Program Design Bible

Slow curl ups:

Lay on your back, knees bent to about 90 degrees and feet flat on the floor. Curl up the trunk to a full sitting position

 

Level One – Cheat ups – slow down

Level Two – Cheat ups – slow down plus isometric stops on the lower

Level Three – Reverse Curl Downs

Level Four – Slow up / Slow down

Level Five – Slow up / slow down plus isometric stops on the lower

Toes to Sky Variations

Source

Description

King, I., 2000, How to Teach

Toes to sky variations

 

Description - Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion, so that legs are vertical.

 

Level 1 - Lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

 

Level 2 - As above., but bend one knee to 90 degrees at knee; alternate each rep which leg is bent, which is straight.

 

Level 3 - As above., but bent both knees so that the knees are bent to 90 degrees.

Cosgrove, 2005, Program Design Bible

Toes to sky variations :

 

Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion so that legs are vertical.

 

Level One – lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

 

Level Two – as above, but bend one knee to 90 degrees at knee, alternate each rep which leg is bent, which is straight

 

Level Three – as above, but bend both knees so that the knees are bent to 90 degrees

Reverse Curls

(knee up variations)

Source

Description

King, I., 2000, How to Teach

Knee up variations

 

Description - lay on your back; if using an incline or chin bar, you will need your arms to hold onto the grips available; if you are doing knee ups on the ground, arms at 90 degrees to the trunk, out on the ground;  prior to starting each rep ‘set’ the pelvis where you want it to be, then lift, aiming to hold that pelvis position throughout.  

Schuler, L., and Cosgrove, A., 2006, New Rules

Reverse Crunch

 

Setup: Lie on your back on the floor with your arms at your sides, palms-down, and your hips and knees bent 90 degrees.  Your thighs are perpendicular to the floor and your lower legs are parallel to it.

 

Lifting: Contract your abs as you pull your thighs up toward your chest.  The action is in your hips; if your pelvis were a pitcher of water (get your mind out of the gutter), you would be tilting it here, as if pouring the water into a glass.

 

Lowering: Slowly lower your legs to the starting position.

Bench Press

(Incline DB Press)

Source

Description

King, I., 2000, How to Teach (book)

DB Bench Press

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Roussell, M., and Cosgrove, A., 2008, Warp Speed Fat Loss, p. 462

Lie on your back on an Incline bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position.

Lunge

(Co-contraction partial lunge)

Source

Description

King, I., 1998, Strength Special

This exercise was first released in this DVD program

King, I., 2000, How to Teach

This exercise was taught in this DVD program

King, I., 2000, How to Teach

Co-contraction partial lunge

Description -

·      Stand with one foot forward, the other back. 

·      Feet should be shoulder width apart. 

·      Flat footed on front foot, rear foot on ball of toe. 

·      Lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases. 

·      Also focus on recruiting the gluteals of the lead leg.  To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction.  Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason. 

·      You may find that initially your ability to recruit through range is limited - so use only that range through which you can recruit to a satisfactory level.

Cosgrove, 2009, Female body breakthrough

Partial Co-contraction Lunge

Start: Take a big step forward with your left leg and lower yourself into a lunge position by bending your left leg until your right knee touches the floor.  Place your right hand on the tear-drop shaped muscle on the inside of your left knee, called the vastus medialis.  Place your left hand on your left glute.  Raise your right knee one inch off the floor and you’ll feel the vastus medialis and the glute contract.  This is the starting position. 

Movement: Slowly raise yourself up by extending both legs, all the time feeling for the tension in the vasuts medialis and glute.  The second you lose that tension (it likely won’t be long) pause, and the slowly return to the start position (with your right knee an inch off the floor).  Again, work only in a range where the muscles are contracting.  Do not perform this exercise through any range where the vastus medialis and glutes are not firing. Repeat for the prescribed number of reps or until total muscular fatigue – whichever comes first.  Then repeat on the other side.

Bench Press

(Dumbbell)

Source

Description

King, I., 2000, How to Teach

Description -

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, R., Female Body Breakthrough, 2009, Men’s Health

Start: Lie on your back on a bench or a Swiss Ball and hold a dumbbell in each hand near your shoulders, palms facing your feet.

Movement:  Push the dumbbells straight up until your arms are fully extended, with the dumbbells nearly touching in this top position. Lower them to the starting position.

DB Shoulder Press

(seated or standing)

Source

Description

King, I., 2000, How to Teach

DB Shoulder Press

Description -

·     sit or stand

·     hold a dumbbell in each hand, palms facing forwards

·     press the dumbbells overhead to full extension

·     lower them back down to the starting position

King, I., 2000, HKRFU program

Seated DB Shoulder press

Seated with a DB in each hand, at shoulder height, palm facing forward.  Extend arms straight overhead.  Pause and lower under control to the starting position.

Cosgrove, A., 2009, Female Body Breakthrough, Mens Health

Military Press

Start: Stand with a DB in each hand at shoulder height, palms facing forward. Your knees should be slightly bent, not locked, and your abs should be engaged.

Movement: Extend arms straight overhead and touch the dumbbells together at the top. Pause and lower under control to the starting position.

Deadlift

(bent knee two leg deadlift)

Source

Description

King, 2000, How to Teach (book)

Deadlift:

Description - the following is a checklist of the ‘average’ technique model I use :

·     Stand in front of the bar, feet under the bar, shins a few inches away from bar.

·     Take hand grip just outside shoulder width, palms down.

·     Bend the knees and take position : shoulders vertically over bar, shins on bar, arms straight, hips in line with spine, back flat, head in line with spine, looking a few meters head or straight, shoulder blades retracted.

·  Prior to commencement of lift contract abdominal and gluteals, extending legs until no slack in arms.

·     Use leg and hip extension to take the bar from ground to where bar is just over knees.

·     The trunk angle and scapula retraction is not to change during this ‘first pull’.

·     From the above knee position, stand up (the second pull).

·     Apply more acceleration in the second pull than the first.

·     Bar to be in contact with body throughout the whole lift.

·     Arms stay straight throughout the lift.

·     Lower the bar with some control but unless specifically required, no real focus on lowering.

Cosgrove, A., 20??, Rugby programs posted at strength coach.com

Deadlift : Stand in front of the bar, feet under the bar, shins a few inches away from the bar. Take a grip just outside shoulder width, palms down. Bend the knees and take position : shoulders vertically over bar, shins on bar, arms straight, hips in line with spine, back flat, head in line with spine, shoulder blades retracted.

Prior to commencement of lift contract abdominal and gluteals, extending legs until no slack in arms. Use leg and hip extension to take the bar from ground to where bar is just over knees. The trunk angle and scapula retraction is not to change during this first pull. From eh above knee position stand up ( second pull). Apply more acceleration in the second pull than in the first. Bar to be in contact with body throughout the whole lift. Arms stay straight throughout the lift.

HIP-THIGH EXTENSION

(lying single leg)

Source

Description

King, 2000, How to Teach (book)

Hip/thigh extensions

·     lay on your back on the ground, arms out on the ground at 90 degrees from the body.  Bend one knee so the foot is flat on the ground as it would be in a situp. 

·     keeping the other leg straight and in line with the trunk at all times, drive down with the bent knee foot, causing the body to lift. 

·     the top of the movement is when the straight leg is in line with the thigh of the bent knee, which is about a 45 degree body position.

·     make sure the body is straight at this point.

Cosgrove, A., 20??, Rugby programs posted on strengthcoach .com

Hip/thigh extensions

Lay on your back on the ground, arms outstretched at 90 degrees from the body. Bend one knee so the foot is flat on the floor as it would be in a sit-up.

Keeping the other leg straight and in line with the trunk at all times, drive down with the bent knee foot, causing the body to lift.

The top of the movement is when the straight leg is in line with the thigh of the bent knee, which is about a 45-degree position.

Make sure the body is straight at this point.

Bench Press

(Incline DB Press)

Source

Description

King, I., 2000, How to Teach (book)

DB Bench Press

·     lay on your back (supine) on a bench

·     dumbbells in each hand

·     have the dumbbells facing palm down towards the feet

·     now push the dumbbells straight up until the arms are fully extended

·     have the dumbbells nearly touching in this top position

·     lower down fully to the starting position

Cosgrove, A., 20??, Rugby programs posted on strengthcoach .com

Lie on your back on an Incline bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position.

Push Jerk

Source

Description

King, I., 2000, How to Teach

Push Jerk

Description -

·     as per the set up in 3.ii.c and 3.ii.d *

·     use the same pre-press fast and short knee bend to get the bar moving in the press

·     but instead of catching with legs straight, bend the legs again and catch (in fully extended position) the bar with bent knees, then stand up

·     this variation requires less work with the shoulders, more from the legs, relatively speaking

3.ii.c  Bar Shoulder Press

The shoulder press ...

Description - the following is a checklist of the ‘average’ technique model I use :

·     take the bar off a squat rack onto the back of the shoulders as you would  squat

Description -

 

·     as per 3.ii.c with regard to taking the weight off rack onto shoulders

·     use a standing position

·     prior to pushing with arms, bent the knees slightly and quickly

·     as you come up from this fast knee bend, push with the arm. 

·     upon lockout, the legs should be straight, and the feet flat

·     as the name suggests, you will need to press this up with the arms and shoulders after the initial assistance from the leg

Push Jerk :

Take the bar out as per a normal barbell front squat. Prior to pressing

the weight vertically overhead, bend the knees slightly and quickly. As

you come out of this fast knee bend, push with the arms. Bend the

legs again and 'catch' the bar (in fully extended position) with the legs

bent, then stand up.

Cosgrove, 20??, Rugby programs on strength coach.com

Push Jerk :

Take the bar out as per a normal barbell front squat. Prior to pressing the weight vertically overhead, bend the knees slightly and quickly. As you come out of this fast knee bend, push with the arms. Bend the legs again and 'catch' the bar (in fully extended position) with the legs bent, then stand up.

 Push Press

Source

Description

King, I., 2000, How to Teach

Push Press

Description -

*        As per 3.ii.c with regard to taking the weight off rack onto shoulders.

*        Use a standing position.

*        Prior to pushing with arms, bent the knees slightly and quickly.

*        As you come up from this fast knee bend, push with the arm. 

*        Upon lockout, the legs should be straight, and the feet flat.

*        As the name suggests, you will need to press this up with the arms and shoulders after the initial assistance from the legs.

King, I., 2000, HKRFU program

Push Press :

Take the bar out as per a normal barbell front squat. Prior to pressing the weight vertically overhead, bend the knees slightly and quickly. As you come out of this fast knee bend, push with the arms. Upon lockout, the knees will be straight and the feet flat. Initial assistance from the legs, but lockout is completed with the arms and shoulders

Cosgrove, 20??, Rugby programs on strength coach.com

Push Press :

Take the bar out as per a normal barbell front squat. Prior to pressing the weight vertically overhead, bend the knees slightly and quickly. As you come out of this fast knee bend, push with the arms. Upon lockout, the knees will be straight and the feet flat. Initial assistance from the legs, but lockout is completed with the arms and shoulders.

Shoulder Press

(Behind the Neck; Military press behind the neck)

Source

Description

King, I.,2000, How to Teach

Bar shoulder press

Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar at shoulder width or just outside.

*     Take the bar off a squat rack onto the back of the shoulders as you would  squat.

*     Sit or stand (I prefer sitting on a prone bench, no back support).

*     If seated, keep feet out at 45 degrees and form a triangle base of support with bum.

*     Lean trunk forward slightly to be within this triangle.

*     Press the bar overhead evenly to full extension or just short.

*     Lower back to the base starting position, but do not rest here.

*     Ensure that full range (especially towards end of concentric phase) is maintained.

*     Avoid exploiting the stretch-shortening cycle i.e. do not accelerate towards end of eccentric phase - this will increase risk of injury.

*     If seated, at completion rest bar on shoulders, stand up and walk back to racks to rack bar.

Cosgrove, A., 200??, Rugby programs posted on strength coach.com

Military press – Behind the neck/Bar/seated :

Grip the bar at six inches outside shoulder width. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.

Chin up

(close / reverse grip)

Source

Description

King, I., 2000, How to Teach

Chin ups

Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar with palms down, at or just outside shoulder width.

*     Allow the body to hang prior to take off, with feet off ground, no body sway.

*     Bend the knees and tuck them up behind, crossing the legs at the ankles.

*     Pull the chin over the bar.

*     Control the lowering to avoid any body sway  .

*     Stretch and pause in bottom position.

Cosgrove, A., 200??, Rugby programs posted on strength coach.com

Close Grip Chins : Grip the bar with a supinated palms up grip, about shoulder width. Allow the body to hang prior to take off with feet off ground, no body sway. Bend the knees and tuck them up behind, crossing the legs at the ankles. Pull the chin over the bar. Control the lowering to avoid any body sway. Stretch and pause in the bottom position. Use additional weight.

Chin up

(medium grip)

Source

Description

King, I., 2000, How to Teach

Chin ups

Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar with palms down, at or just outside shoulder width.

*     Allow the body to hang prior to take off, with feet off ground, no body sway.

*     Bend the knees and tuck them up behind, crossing the legs at the ankles.

*     Pull the chin over the bar.

*     Control the lowering to avoid any body sway  .

*     Stretch and pause in bottom position.

Cosgrove, A., 20?, Rugby Programs published on strength coach.com

Medium Grip Chins :

Warm up on the lat pulldown. Grip the bar with a pronated palms down grip, about shoulder width. Allow the body to hang prior to take off with feet off ground, no body sway. Bend the knees and tuck them up behind, crossing the legs at the ankles. Pull the chin over the bar. Control the lowering to avoid any body sway. Stretch and pause in the bottom position.

Chin up

(wide grip)

Source

Description

King, I., 2000, How to Teach

Chin ups Description - the following is a checklist of the ‘average’ technique model I use:

*     Grip the bar with palms down, at or just outside shoulder width.

*     Allow the body to hang prior to take off, with feet off ground, no body sway.

*     Bend the knees and tuck them up behind, crossing the legs at the ankles.

*     Pull the chin over the bar.

*     Control the lowering to avoid any body sway  .

Stretch and pause in bottom position.

Cosgrove, A., 20??, Rugby Programs published on strength coach.com

Wide Grip Chins : Grip the bar with a pronated palms down grip, about six inches outside shoulder width. Allow the body to hang prior to take off with feet off ground, no body sway. Bend the knees and tuck them up behind, crossing the legs at the ankles. Pull the chin over the bar. Control the lowering to avoid any body sway. Stretch and pause in the bottom position.

Side Raises

Source

Description

King, I., 2000, How to Teach

Slow Side Raise on the Ground

Description - Lay on your back, knee bent to about 90 degrees, and knees together.  Roll the knees over together so that they are on the ground, with the shoulders and upper back still parallel to the ground.  Now flex the trunk, basically up towards the roof or sky.  I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift.  The placement of the hands will alter the level of difficulty.  The further the hands are above the head, the harder the movement.

Cosgove, A., 20??, Rugby Program posted on strength coach.com

Slow side raises on the Ground : Description – lay on your back, knees bent to about 90 degrees, and knees together. Roll the knees over together so that they are on the ground with the shoulders and upper back still parallel. Now flex the trunk, basically up towards the roof or sky. I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift. The placement of the hands will alter the level of difficulty. The further the hands are above the head, the harder the movement.

Slow Curl Ups

(slow up/slow down)

Source

Description

King, I., 2000, How to Teach

Slow Curl Ups

The basic position for this exercise is lying on the back, knees bent to about 90 degrees, and feet flat on the floor.  Then you sit up or curl up the trunk, in most part to a full sitting position.

1.     Cheat ups / slow down.

2.     Cheat ups / slow down + isometric stops during lower.

3.     Reverse curl downs.

4.     Slow up / slow down.

5.     Slow up / slow downs with isometric pauses during the up phase.

Cosgrove, 20??, Rugby programs on strength coach.com

Slow curl ups :

 

Description – lay on your back, knees bent to about 90 degrees and feet flat on the floor. Curl up the trunk to a full sitting position

 

Level One – Cheat ups – slow down

Level Two – Cheat ups – slow down plus isometric stops on the lower

Level Three – Reverse Curl Downs

Level Four – Slow up / Slow down

Level Five – Slow up / slow down plus isometric stops on the lower

Thin Tummy Variations

Source

Description

King, I., 2000, How to Teach

Thin tummy variations

 

Description - Lay on your back, knee bent, feet flat, place both hand under your belt line, with your fingers heading down into the pubic area and the thumbs placed higher up on the rectus abdominus (upper abdominal region); throughout all the following levels of difficulty, use the fingers to provide feedback that the ‘lower abdominals’ (obliques and transverse abdominus) are contracted, pulling the lower tummy thinner and creating a high level of tension under the skin; and that the upper abdominal region is hollowed, and non-contracted; and that this relationship is held.  Should it at any time change or you feel that it is going to change e.g. upper tummy bulge, pelvis anteriorly rotate, terminate the range or the set.  I focus more on how the muscles are ‘set’ than on the pressure of lumbar to ground or position of pelvis, although both are symptomatic of a good ‘set’ position.

 

Level 1 - Isometric holds (looking for above ‘set’ position) in the lying, knee bent positions.

Level 2 - As above., but lift one leg up, lower it, reset, other leg etc.

Level 3 - As above., but when you lift one leg up, extend it out as far as control (i.e. set position) allows.

Level 4 - As above., but start with both knees up, bent to 90 degrees knees and hips, cycling one leg out towards a parallel to ground position at a time as far as ‘set’ position control allows.

Level 5 - As above., but extending  both legs out together.

Cosgrove, 20??, Rugby programs on strength coach.com

Thin tummy variations:

 

Description – lay on your back, knees bent, feet flat, place both hands under your belt line with your fingers heading down into the pubic area and the thumbs placed higher up on the upper abdominal region; throughout all the following levels of difficulty, use the fingers to provide feedback that the lower abdominals are contracted, pulling the lower tummy thinner and creating a high level of tension under the skin; and that the upper abdominal region is hollowed, and non-contracted; and that his relationship is held. Should it at any time change or you feel that it is going to change (e.g. upper tummy bulge, pelvis anteriorly rotate, terminate the range or the set. Focus more on how the muscles are ‘set’ than on the pressure of lumbar to ground or position of pelvis, although both are symptomatic of a good ‘set’ position.

 

Level One – isometric holds – looking for a good set position

Level Two – as above, but lift one leg up, lower it, rest, repeat opposite leg

Level Three – as above, but when you lift one leg up, extend it out as far as control (i.e. set position) allows

Level Four – as above, but start with both knees up, bent to 90 degrees knees and hips, cycling one leg out towards a parallel to ground position at a time as far as the ‘set’ position will allow

Level Five – as above, but extending both legs out together.

Toes to Sky Variations

Source

Description

King, I., 2000, How to Teach

Toes to sky variations

 

Description - Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion, so that legs are vertical.

 

Level 1 - Lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

 

Level 2 - As above., but bend one knee to 90 degrees at knee; alternate each rep which leg is bent, which is straight.

 

Level 3 - As above., but bent both knees so that the knees are bent to 90 degrees.

Cosgrove, 20??, Rugby programs on strength coach.com

Toes to sky variations :

 

Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion so that legs are vertical.

 

Level One – lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

 

Level Two – as above, but bend one knee to 90 degrees at knee, alternate each rep which leg is bent, which is straight

 

Level Three – as above, but bend both knees so that the knees are bent to 90 degrees

Lunge

(Co-contraction partial lunge)

Source

Description

King, I., 1998, Strength Special

This exercise was first released in this DVD program

King, I., 2000, How to Teach

This exercise was taught in this DVD program

King, I., 2000, How to Teach

Co-contraction partial lunge

Description -

·      Stand with one foot forward, the other back. 

·      Feet should be shoulder width apart. 

·      Flat footed on front foot, rear foot on ball of toe. 

·      Lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases. 

·      Also focus on recruiting the gluteals of the lead leg.  To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction.  Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason. 

·      You may find that initially your ability to recruit through range is limited - so use only that range through which you can recruit to a satisfactory level.

Cosgrove, A., & Dos Remedios, 20??, Bodyweight Exercises DVD

Partial Co-contraction Lunge

 

...called the partial co-contraction lunges. So go down on one knee...place your fingertips on your quads, and the other finger tips on your glutes....