Exercise Routine Lecture Notes

Overview

• Warm-up and focus on three exercises:
  • Squat (H squat)
  • Chest press
  • Single leg squat
• Objective: Use heavy weights, more resting time than exercise.
• Aim for overload zone; rest for 90 seconds - 2 minutes between exercises.
• Purpose: Gauge workout based on necessary rest.

Warm-Up Routine

Preparation for Squats

1. Athletic Stance: Basic Positioning

   • Keep skin of heels on the ground without squishing.
   • Load should be felt across the midfoot, not too far back or forward.
   • Adjust positioning to avoid toe gripping or heel pressure.

2. Adjusting Foot Position

   • Widen stance slightly.
   • Focus on pulsing with toes spread (yawn toes away from the big toe) as you squat.
   • Avoid bouncing knees; use center of mass to pulse.

3. Heel and Toe Lift Technique

   • Athletic stance: midfoot weight.
   • Lift toes and heels (heel-toe lift) for flexor stretching on the foot.
   • Create space by lengthening the flexors while pulsing.

4. Upper Body Engagement

   • Crisscross arms with shoulder taps.
   • Finger taps on shoulders, chest, ribs, and sternum.
   • Roll shoulders, widen shoulder blades on arm extension.

Squat Exercise

• Determine individual squat depth:
  • Toe-heel lift or toe yawn for space creation.
  • Quarter, 90-degree, or below 90-degree squat based on comfort.
• Use weights in front position or kettlebells in front rack.
• Each rep should create and utilize space for movement.
• Take necessary rest (heart rate should be elevated post-set).

Chest Press Exercise

• Performed on the ground.
• Feet up, yaw toes during weight press.
• Yaw toes as weights are pressed up (set and forget method).
• Perform 6-8 reps focusing on space creation through yawing.

Single Leg Squat Exercise

• Focus on body weight or added load for single-leg squats.
• Both legs participate; the up leg may swing to assist the load-bearing leg.
• Avoid knee strain; perform 5-8 reps per leg.
• Alternative cue: Lateral tibial roll for creating space without knee outward movement.