***Please Print, Fill Out, and bring this form back to your next class!***
RESTART EXIT HEALTH ASSESSMENT
Don’t forget to practice your new movements!
200 meter walk, jog or run
10 reps of each new movement with great form
Rest 30-60 seconds
3-5 rounds based on how you feel
- Pendlay row – Instructional Video Here
- Seated shoulder press – Instructional Video Here
- Hi pull accessory strength – Instructional Video Here
- 1 Leg Lateral suicides – Instructional Video Here
- Thrusters – Instructional Video Here
- Squat jumps with heel clicks – Instructional Video Here
Movement Physiology & Function:
Muscles Used – Latissimus dorsi, also known as the lats; Middle trapezius; Rhomboids
Everyday life – Bending over looking through boxes or something and pulling items out.
Seated shoulder press:
Muscles Used – Anterior Deltoid, Medial Deltoid and upper portion of the Pectoralis Major.
Everyday life – Pushing things overhead from a seated position.
Hi pull accessory strength:
Muscles Used – primarily the upper and mid trapezius,
Everyday life – We do pulling motions in life everyday. The hi pull example is pulling grocery bags up onto the counter.
1 Leg Lateral suicides:
Muscles Used – primarily the abductors, glutes, quads, hamstrings, calves
Everyday life – this is an accessory movement
Muscles Used – almost every single muscle in the body!
Everyday life – The thruster is a total body movement that demands high amounts of force output from the quadriceps, hips, and upper body. In addition to strength, the thruster requires an athlete to be able to progressively accelerate a heavy load so that it has enough velocity to be locked out overhead.
Squat jumps with heel clicks:
Muscles Used – same as the squat jump but a little more adductor work
Everyday life – the squat portion is functional and the jump part of it is accessory