DEPARTMENT OF KINESIOLOGY - thenewPE
At-Home Weight Training Exercises: Equipment requirements include a stretchy band and weighted objects such as milk jugs. Purchasing free weights may be helpful but they are not a necessity. Muscles groups are presented in a foot to head order.
From: Matthew Cummiskey
|Muscle |Exercise |Picture |Picture |
|Calf |Calf Raises |[pic] |[pic] |
|(Gastro-nemius) | | | |
|Calf |Toe Points |[pic] |[pic] |
|(Gastro-nemius) | | | |
|Hams |Hamstring Curls |[pic] | |
|(Ham-string) | | | |
|Hams |Butt Bridge |[pic] | |
|(Ham-string) |(May also do with | | |
| |feet on a small | | |
| |stool or ball) | | |
|Hams |Dead Lift (Not for |[pic] |[pic] |
|(Ham-string) |heavy weights due | | |
| |to low back | | |
| |limitations) | | |
|Quads |Lunge (don’t let |[pic] | |
|(Quad-riceps) |forward knee go | | |
| |beyond toe) | | |
|Quads |Wall Sits (may also|[pic] | |
|(Quad-riceps) |put ball in small | | |
| |of back and go up | | |
| |and down) | | |
|Quads |Quad Squats (Again,|[pic] | |
|(Quad-riceps) |knees should not | | |
| |pass toes) | | |
|Quads |Straight Leg Lift |[pic] |[pic] |
|(Quad-riceps) |(May also do in a | | |
| |chair) | | |
|Outer Thigh (Hip|Side Raises (Back |[pic] |[pic] |
|Ab-ductors) |should remain | | |
| |mostly stationary) | | |
|Outer Thigh (Hip|Side Extensions (Go|[pic] |
|Ab-ductors) |to side instead of | |
| |in front) | |
|Outer Thigh (Hip|Straight Leg Side |[pic] | |
|Ab-ductors) |Raises | | |
|Inner Thigh |Foot to Midline |[pic] | |
|(Hip Ad-ductors)| | | |
|Butt |Donkey Kick |[pic] |[pic] |
|(Gluteus) | | | |
|Butt |Butt Bridge (May |[pic] |[pic] |
|(Gluteus) |also do off the | | |
| |floor or an object | | |
| |such as a ball) | | |
|Upper Abs |Crunch (Only |[pic] |[pic] |
|(Abdominals) |shoulders come off | | |
| |the ground) May | | |
| |also do off an | | |
| |exercise ball | | |
|Upper Abs |Reverse Crunch |[pic] |[pic] |
|Abs & Obliques |Side Crunch |[pic] |[pic] |
| |(Picture 1 and 2) | | |
|Abs (Upper, |Frog (Alternate |[pic] |In this picture, the right arm should be raised |
|Lower, and |bringing arm and | |straight above the shoulder) |
|Obliques |knee to middle of | | |
| |chest) | | |
|Lower Abs |Toe Ups (Normal |[pic] |[pic] |
| |starting position | | |
| |is with low back on| | |
| |ground, only hips | | |
| |come up | | |
| |2-3 inches) | | |
|Lower Abs |V-seat (To reduce |[pic] |[pic] |
| |difficulty, don’t | | |
| |extend legs fully. | | |
| |Be careful of low | | |
| |back) | | |
|Low Back |Swimmer (Alternate |[pic] | |
|(midline and |raising opposite | |[pic] |
|sides) |arm and leg) | | |
|Low Back |Supermans (careful |[pic] |
|(midline) |not to go too high | |
| |off ground) | |
|Low Back |Chin Raise (raise |[pic] | |
|(midline) |and lower upper | | |
| |body) | | |
|Lats (Upper |Pull Up |[pic] | |
|back) | | | |
|Lats (Upper |Pull Down |[pic] | |
|back) | | | |
|Rhom-boids |Jug Rows |[pic] |[pic] |
|(Upper back) | | | |
|Rhom-boids |Band Row |[pic] | |
|(Upper back) | | | |
|Rhom-boids |Reverse Fly |[pic] | |
|(Upper back) | | | |
|Chest |Push Up (Toe, knee,|[pic] |[pic] |
|(Pec-toralis |or hip push-ups) | | |
|Major) | | | |
|Chest |Band press |[pic] | |
|(Pec-toralis | | | |
|Major) | | | |
|Chest |Chest Flies (bring |[pic] | |
|(Pec-toralis |weights in arcing | | |
|Major) |fashion overhead) | | |
|Chest |Wall Push-Up (Vary |[pic] | |
|(Pec-toralis |difficulty by | | |
|Major) |changing amount of | | |
| |weight on your | | |
| |arms) | | |
|Shoulder |Jug Lateral Raise |[pic] |[pic] |
|(Deltoid) |(May also do to the| | |
| |front for anterior | | |
| |deltoid) | | |
|Shoulder |Jug Military Press |[pic] |[pic] |
|(Deltoid) | | | |
|Shoulder |Band Raises (Lift |[pic] | |
|(Deltoid) |arms to the front) | | |
|Traps |Shrugs |[pic] |[pic] |
|(Trap-ezius) | | | |
|Bicep |Bicep Curl |[pic] |[pic] |
|Tricep |Dips |[pic] |[pic] |
|Tricep |Kickbacks |[pic] |[pic] |
|Triceps |Tricep Extension |[pic] | |
| |(Move from bent to | | |
| |straight arm – | | |
| |elbos point to rear| | |
| |at start) | | |
|Forearm |Forearm curls |[pic] |[pic] |
|Forearm |Forearm extensions |[pic] |[pic] |
|Hand |Hand |[pic] | |
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