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Comprehensive Exercise Guide for Strength

The document provides a detailed exercise guide with 24 different exercises aimed at improving strength and flexibility. Each exercise includes specific instructions on body positioning and movements. The exercises range from basic stretches to more complex strength training techniques.

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darsheekac766
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2 views4 pages

Comprehensive Exercise Guide for Strength

The document provides a detailed exercise guide with 24 different exercises aimed at improving strength and flexibility. Each exercise includes specific instructions on body positioning and movements. The exercises range from basic stretches to more complex strength training techniques.

Uploaded by

darsheekac766
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

DETAILED EXERCISE GUIDE

1. Cat-Cow:

- On all fours, wrists under shoulders, knees under hips.

- Cow: Drop belly, lift chest.

- Cat: Round spine, tuck chin.

2. Scapula Push-ups:

- Push-up position, elbows straight.

- Let chest sink, then push floor away.

3. Dead Bug Hold:

- Lie down, knees 90°, arms up.

- Press lower back to floor.

- Extend opposite arm & leg.

4. Hip Flexor Stretch:

- Half-kneel, tuck pelvis, lean forward slightly.

5. Y-Raises:

- Lie face-down, arms in “Y”.

- Lift with thumbs up, no shrugging.

6. T-Raises:

- Arms in “T”, squeeze shoulder blades.


7. Scapular Wall Slides:

- Back & arms on wall, slide up without ribs flaring.

8. Inverted Rows:

- Pull chest to bar/band, elbows back & down.

9. Prone W Holds:

- Arms in “W”, lift slightly, squeeze lower traps.

10. Dead Bugs:

- Controlled opposite limb extensions.

11. Stomach Vacuums:

- Exhale fully, pull stomach inward, hold.

12. Toe Taps:

- Knees 90°, tap one toe while keeping back flat.

13. Plank:

- Elbows under shoulders, pelvis tucked.

14. Bird-Dog:

- Extend opposite limbs, hips square.


15. Clamshells:

- Knees bent, feet together, lift top knee without rotating hips.

16. Hip Bridges:

- Push through heels, squeeze glutes.

17. Horse Stance Holds:

- Extend one leg, keep torso stable.

18. Lateral Leg Raises:

- Toes slightly down, lift slowly.

19. TKEs:

- Band behind knee, straighten with control.

20. Wall Sit:

- Knees 90°, weight in heels.

21. Heel Elevated Squats:

- Heels raised, slow descent, upright chest.

22. Side Plank:

- Elbow under shoulder, straight line.

23. Glute Bridge Hold:

- Hold top of bridge, glutes tight.


24. Hollow Body Hold:

- Back pressed to floor, legs & shoulders lifted.

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