CB FIT - BLOCK #3 - Strength
CB FIT BLOCK #3
STRENGTH
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Objective Improve full body strength, particularly being stronger and steadier on our feet
Time length 10-12 minutes
Method Mix and match partner exercises, ensure participants are aware of where they should be working. This is a hands on part of class
Rep range options
Option 1 - Ascending rep scheme
Choose 1x upper and 1x lower and complete 5 reps of each, 10 reps of each, 15 reps of each. Complete this 1-3 times depending on time and ability.
Option 2 - Pyramid
Choose 1x upper and 1x lower and complete 5 reps of each, 10 reps of each, 15 reps of each and then 10 reps and then 5. Complete this 1-3 times depending on time and ability.
Option 3 - 1:1 Duration and rest
Choose two different upper body exercises and complete each one for 30 seconds then rest for 60 seconds
Option 4 - 2:1 Duration and rest
Choose two different upper body exercises and complete each one for 30 seconds then rest for 30 seconds
Option 5 - Advanced 2:1 Duration and rest
Choose two different upper body exercises and complete each one for 60 seconds then rest for 60 seconds
Common cues to use when teaching exercises
Upper body:
- "Chest tall"
- "Upright posture"
- "Pigeon chest"
- Squeeze your shoulder blade muscles
Lower body
- "Squeeze your glutes/buttocks/bottom"
- "Spread your toes on the floor"
- "Lift your kneecaps up (this helps to tense the quad muscles"
Core
- "Belly button in and down"
- "Brace your core as if a cannon ball is about to be fired at it"
- "Breathe out forcefully and feel your stomach muscles squeeze
- "Brace your core"
General
- "Keep the movement fluid and smooth"
- "Can you feel your upper/lower/core working?
- "Slow is smooth, smooth is fast"
- "Imagine you are demonstrating this exercise to 1000 people!"
Release #1
Release #2
Release #3
Release #4
Release #5
Standing hip openers
1. Stand tall with hips flush to front. No twisting hips back
2. Knee as high as comfortable, bent facing forward
3. Outward rotation keeping hips square
4. Aim for knee up to hip height before rotating knee outward
5. Bend standing knee for maximal stability and to engage muscles of standing leg
Level 1 - Toe to ground, holding chair
Level 2 - Lifting toe off ground, holding chair
Level 3 - Toe to ground, not holding chair
Level 4 - Lifting toe off ground, not holding chair
*great for challenging balance, hip mobility, strengthening quads, hip flexors, glutes**
Glute kickback
Tips - 1. Stand tall, no arching back or leaning forward 2. Hinge from hip
3. Bend knee and kick back through heel 4. Standing knee slight bend to stabilise move and engage muscles of standing leg 5. Encourage participants to kick far back as comfortable without arching back or leaning forward.
Level 1 - Hold chair, kicking foot tracks back staying on ground
Level 2 - Hold chair, bend kicking knee more and keep kicking foot off ground
*great for strengthening hamstring, glute max*
Standing leg circles
1. Stand tall, no tipping or collapsing hip
2. Lift leg laterally off ground to feel pinch in hip and side of leg
3. Keep standing leg in soft bend to maximise stability and muscular activation in standing leg
4. flex lifting foot
Level 1 - Hold chair, tap toe to ground
Level 2 - Hold chair keep, lifting leg off ground
Level 3 - Not holding chair, tap toe to ground
Level 4 - Not holding chair, keep lifting leg off ground
**good to challenge balance, strengthens leg and hip abductors, glute med, glute min*
Modified glute kickback
1. Stay Upright/tall/long spine (NO tipping forward or arching back)
2. Hinge from hip
3. Feet in "train track" not in "tightrope" or crossing over in any way
4. Keep facing forward for ultimate stability
Level 1 - slide the toe on the ground
Level 2 - lift foot off ground to reach back
*great for balance work, strengthening glutes, hamstrings
Standing leg circles
1. Stand tall, no tipping or leaning
2. straighten the leg by tensing quad
3. bend standing knee slightly for stability
4. Flex circling foot 5. Go either direction 6. Encourage wide circle
Level 1 - Hold chair, trace circle on ground
Level 2.- Hold chair, foot off ground to draw circle
Level 3- No holding chair trace circle on ground
Level 4- No holding chair, foot off ground to draw circle **great exercise for balance, hip mobility, strengthening quad, glutes, abductors, anterior tibialis*
CH FIT R5 - STRENGTH - Quasi iso banded squat
CH FIT R5 - STRENGTH - Banded asymmetric deadlift
CB FIT R5 - STRENGTH - Banded Bicep Iso squat
CB FIT R5 STRENGTH Banded split squat RDL
CB FIT R5 STRENGTH Banded anti rotation press
CB FIT R5 STRENGTH Banded double arm bicep curl
CB FIT R5 STRENGTH Alternate bicep curl
CB FIT R5 STRENGTH Banded straight arm squat
CB FIT R5 STRENGTH Banded double straight arm sweep
CB FIT R5 STRENGTH Banded alternate lateral straight arm raise