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 (BARBELL)
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
2-3 RIR
BACK SQUAT (SMITH MACHINE)
MUSCLE GROUPS TRAINED
Primary: Quadriceps, Glute. Max
Secondary: Adductors, Spinal Erectors, Abdominals
TECHNIQUE CUES
-Position feet slightly in-front of centre of mass
-Maintain neutral spine position
RECOMMENDED REP RANGE
5-10
PROXIMITY TO FAILURE
2-3 RIR
HEEL RAISED, REAR-FOOT ELEVATED SPLIT SQUAT (DUMBBELL)
MUSCLE GROUPS TRAINED
Primary: Quadriceps, Glute. Max
Secondary: Adductors
TECHNIQUE CUES
-Shift weight onto front leg
-Push knee forward
-Keep torso upright
RECOMMENDED REP RANGE
5-10
PROXIMITY TO FAILURE
1-2 RIR
STIFF-LEG DEADLIFT (BARBELL)
MUSCLE GROUPS TRAINED
Primary: Hamstrings, Glute Max.
Secondary: Adductors, Spinal Erectors
TECHNIQUE CUES
-Push hips back
-Keep barbell close to the legs
-Slight bend in knees
-Maintain neutral spine position
RECOMMENDED REP RANGE
5-10
PROXIMITY TO FAILURE
2-3 RIR