Bodyweight-Strength-Training-Anatomy

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Secondary: Upper and lower trapezius, serratusanteriorExercise NotesThe feetelevated pike pushup is an effective shoulderbuilder. Many people aren't quite strong enough toperform handstand push-ups, and the pike push-up is anexcellent intermediate exercise in the progression to morechallenging variations.Thp.rp. is no np.eci to hypp.rp.xtp.nci thp. np.r.k in orcip.r todescend lower because the pike push-up is a partial-rangemovement no matter how you slice it. Keep your head andneck in neutral position and lower the body until the headtouches the floor. Keep the body in an L-positionthroughout the movement.VariationThree-Point Pike Push-Up1'6-0,o 0=0
Once you become proficient in the feet-elevated pikepush-up, increase the range of motion by performing theexercise between two sturdy, immobile chairs or boxes.This allows the head to travel farther down, placing morestress on the shoulder muscles and creating a moreeffective movement. The rear chair should be taller thanthe two front chairs.Rear Deltoid Raise
Page 3 and 4: Bodyweight StrengthTraining Anatomy
Page 5 and 6: Developmental Editor: Cynthia McEnt
Page 7 and 8: ContentsPrefaceAcknowledgmentsChapt
Page 9 and 10: PrefaceBecause you're reading this
Page 11 and 12: • Fitexercisers who do a lot of t
Page 13 and 14: AcknowledgmentsI would like to than
Page 15 and 16: performing. But what about pulling
Page 17 and 18: the apparatus with precision. I wat
Page 19 and 20: Chapter 2ArmsTalk to any teenage bo
Page 21 and 22: Figure 2.1 Biceps brachii, brachial
Page 23 and 24: Exercising the ArmsThe arms are wor
Page 25 and 26: Muscles InvolvedPrimary: Triceps br
Page 27 and 28: 3. Lower to starting position under
Page 29 and 30: Safety tip Use a secure rafter or c
Page 31 and 32: Narrow Triceps Push-Up-.-""'"Execut
Page 33 and 34: People who struggle with regular na
Page 35 and 36: Chapter 3Neck and ShouldersEnvision
Page 37 and 38: Figure 3.1 Neck and upper-back musc
Page 39 and 40: Figure 3.2 Deltoids.An.ncr-./A well
Page 41 and 42: Execution1. Place a folded towel on
Page 43 and 44: The posterior neck isohold shifts t
Page 45 and 46: Side.Execution1. From a seated posi
Page 47 and 48: Starting position.Execution1. Stand
Page 49: Safety tip Use a very sturdy chair.
Page 53 and 54: This move is easiest when you have
Page 55 and 56: move from vertical to the ground to
Page 57 and 58: Secondary: Upper and lower trapeziu
Page 59 and 60: major serves as a transverse adduct
Page 61 and 62: performance and should focus on upp
Page 63 and 64: abs contracted, and the entire body
Page 65 and 66: Safety tip Use very sturdy, well-gr
Page 67 and 68: Torso-Elevated Push-UpJI rExecution
Page 69 and 70: --Side-lo-Side Push-Up
Page 71 and 72: Descent to right side.Execution1. B
Page 73 and 74: Execution1. Take a wider-than-norma
Page 75 and 76: Execution1. Begin in standard push-
Page 77 and 78: The whole-body clapping push-up is
Page 79 and 80: Muscles InvolvedPrimary: Pectoralis
Page 81 and 82: performing standard repetitions and
Page 83 and 84: on the specific musculature involve
Page 85: Figure 5.2 Core muscles on the (a)
Page 88 and 89: excessive movement, which allows en
Page 90 and 91: Execution1. Lie supine with the kne
Page 92 and 93: The side crunch variation is perfor
Page 94 and 95: Execution1. Lie supine with the hip
Page 96 and 97: Exercise NotesStrong hip flexor mus
Page 98 and 99: Starting position.Execution1. Lie s
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Double-Leg Lowering With Bent Knees
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The dragon flag is a highly advance
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hips. Perform the movement under co
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Execution1. Form a pillar or bridge
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Execution1. Get into a standard pla
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Execution1. Begin with a partner ho
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Muscles InvolvedPrimary: Rectus abd
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People who struggle with the conven
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3. Lower the legs to starting posit
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The hanging leg raise with reverse
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.f.- "',-'1 - "'''' -'''- '"""_."
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Sliding Rollout From KneesExecution
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r--.... . -... ... ..... ... m-.dIu
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Chapter 6BackThe back musculature i
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Figure 6.1 Back muscles: trapezius,
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Figure 6.2 Erector spinae, multifid
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Pull-UpTrllpUlUSBQj1I bIwd1iISafety
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Rafter Pull-UpIt is important to fi
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Pull up to one side.Execution1. Han
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TItIpolM ---Oic:6ps bfaclIi ---- IJ
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The one-arm self-assisted chin-up i
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Once you reach proficiency with the
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Muscles InvolvedPrimary: Latissimus
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Execution1. Position your body betw
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Stand with your back to a corner an
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Exercise NotesThe towel face pull i
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to start training his legs. Previou
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Figure 7.1 Muscles of the upper leg
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Thigh Actions and MovementsThe thig
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Execution1. Take a very wide stance
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Muscles InvolvedPrimary: Quadriceps
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Execution1. Stand with your feet wi
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hip extensor muscles rather than re
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2. Initiate the movement by simulta
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When the full squat becomes too eas
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Exercise NotesThe sissy squat can b
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and make sure that the jump appears
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Adding a knee raise further challen
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Execution1. Stand on one leg.2. Sin
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need assistance to be able to perfo
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Once you master the forward lunge,
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While the front lunge places additi
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position, feeling a big stretch in
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Starting position.Starting position
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maximum height on the jump and make
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recommend resting about a minute be
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&"':10'HllMltMQ&:Se.,omrOoSammambmm
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provide the required support to sec
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Lifters have to learn to hinge at t
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Muscles InvolvedPrimary: Hamstrings
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... ..,_ ..loo"9iUi"""s"inobExecuti
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Execution1. Lie on your back with p
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of body) , and posteriorly (toward
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The term gluteal amnesia describes
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Glute BridgeExecution1. Lie on your
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stabilize your body weight on just
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Secondary: Hamstrings (biceps femor
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Shoulder-and-Feet-Elevated Hip Thru
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possess this. Take your time moving
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The bent-leg donkey kick, in which
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Go""!UI inIoriorExecution1. Start i
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Execution1. From a side-lying posit
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Chapter 9CalvesThe calves are a uni
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Figure 9.1 Lower leg muscles: (aJ b
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Execution1. Begin with the toes on
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Once the double-leg elevated calf r
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The squat calf raise takes the gast
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Exercise NotesThe stiff-leg ankle h
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Chapter 10Whole BodyBelieve it or n
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One study of the effects of HIlT sh
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to restore equilibrium following th
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Secondary: Deltoids, gluteus maximu
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Starting position.£0 .. ,,,. QtIIq
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If you're in good physical shape an
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3. Rise by pressing the torso up wi
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work during this exercise. This cre
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Muscles InvolvedPrimary: Rectus abd
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Bear Crawl--Execution1. Facing down
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Execution1. Facing down and keeping
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".''''.........
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--VMlu8IolIllI3U_MMulm...-Execution
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Chapter 11Planning Your ProgramNow
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Depending on the classification sys
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patterns. Furthermore, it's okay if
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Wall Anterior 2Neck IsoholdWall Pos
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Torso-Elevated 1Push U•Feet-Eleva
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Side Crunch 1Sunerrnan 1Bicycle 1Se
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Short-Lever 1Front PlankFeet-Elevat
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Sliding Rollout 3From KneesStanding
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One-Arm 4Inverted Row•Scanular Sh
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Singl e-Leg 3Box SQuat•Singl e-Le
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Sliding Lunge 2•Step-Up 1•High
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Prisoner Back 2ExtensionSingl e-Leg
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BentLegDonke)::: KickIBird DogISide
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BUfJee With 3Push U,Jumg, andReach-
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movement patterns and directions fo
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Fat LossWhen focusing on weight los
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upper-body presses (chest and shoul
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Furthermore, the type of split infl
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An isohold involves holding a movem
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with sound information on program d
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Table 11.3Sample Lower-Upper Split
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""AI Hamstring Partner-asslsted bol
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, 'K Shoort-Ie .... (o1termtdi_le)
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Sample MRT SessionsMRT protocol 1:
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peer-reviewed author and regular co
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Bodyweight-Strength-Training-Anatomy

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