EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
GLUTES EXERCISES
BACK EXTENSION (BODYWEIGHT)
MUSCLE GROUPS TRAINED
Primary: Glute. Max., Hamstrings
Secondary: Spinal Erectors
TECHNIQUE CUES
-Keep upper-back rounded to minimise involvement of spinal erectors
-Maximise movement from the hips, not from the spine
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
0-1 RIR
BACK EXTENSION (WEIGHTED)
MUSCLE GROUPS TRAINED
Primary: Glute. Max., Hamstrings
Secondary: Spinal Erectors
TECHNIQUE CUES
-Keep upper-back rounded to minimise involvement of spinal erectors
-Maximise movement from the hips, not from the spine
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
0-1 RIR
BACK SQUAT
MUSCLE GROUPS TRAINED
Primary: Quadriceps, Glutes
Secondary: Adductors, Spinal Erectors, Abdominals
TECHNIQUE CUES
-Brace torso to avoid spinal flexion
-Retract shoulder blades & position bar on the upper trap muscles
-Push through the mid-foot with full foot contact with the ground
RECOMMENDED REP RANGE
5-10
PROXIMITY TO FAILURE
0-1 RIR