HSC 232 Lecture Notes - Lecture 15: List Of Flexors Of The Human Body, Biceps Curl, Bird Dog
Document Summary
Resistance training- type, order, sets, reps, rest, velocity, frequency. 33-year-old female who works at home and has two children under the age of 4. Fairly active prior to pregnancies-ran road races, played soccer and participated in group exercise strength classes. Can exercise at fitness center but also has some equipment at home. 4-5 days a week for about an hour. Results indicate weakness in core muscles and tightness around hips. Perform twice a week for about an hour for 2-3 weeks. Warmup- 5 mins walk on the treadmill. Bird dog & dirty dog- 10-12 reps, 3 sets, 45-second rest. Plank and side plank-20-45 second hold, 3 sets, 60-second rest. Glute bridge-15 reps, 3 sets, 45-second rest. Unilateral push/pull-15 reps, 3 sets, 45-second rest. Cool down-10 minutes with light static stretch of hip flexors, adductors, extensors, upper back, chest, and calves. Intensity- below talk test threshold of rpe of 3-4. Warmup- brisk walk and dynamic stretches of lower body.
