| Machine |
Prime Movers |
Teaching Points |
| Upright cycle | Gluteus maximus, Hip flexors, Quadriceps, Hamstrings,Tibialis Anterior, Gastrocnemius | Seat in line with hip.
Bottom of stroke knee slight bend.
Push down with 1 foot, pull up with other.
Pedal smoothly.
Ankles, knees, hips in alignment.
Back neutral, abs in. |
| Recumbent Cycle | Gluteus Maximus, Hip flexors, Quadriceps, Hamstrings, Tibialis Anterior, Gastrocnemius | Bottom of stroke knee slight bend.
Push down with 1 foot, pull up with other.
Pedal smoothly.
Ankles, knees, hips in alignment.
Back neutral against support, abs in. |
| Treadmill | Gluteus Maximus, Hip Flexors, Quadriceps, Hamstrings, Tibialis Anterior, Gastrocnemius, Soleus | Programme console astride belt.
Walk using heel/toe action.
Back neutral, abs in.
Start with elbows slightly bent close to body.
To finish slow m/c to stop, turn around & walk out of machine. |
| Stepper | Gluteus Maximus, Hip Flexors, Quadriceps, Hamstrings, Soleus | Feet flat & central.
Rest hands on m/c.
Push through heels.
Ankles, knees & hips in alignment.
Back neutral.
|
| Concept Rower | Gluteus Maximus, Hip Flexors, Quadriceps, Hamstrings, Bicep, Brachialis, Trapezius, Latissimus Dorsi, | Foot straps across mid section of foot. Overhand grip. Lean forwards, head looking forwards. Drive with legs, arms fully extended. Legs extended, arms into abdomen, back slightly tilted. Extend arms as they pass knees, bend knees.
Ankles,knees,hips align |
| Cross Trainer | Gluteus maximus, Hip Flexors, Quadriceps, hamstrings, Gastrocenemius | Feet flat & central on pedals.
Roll through foot.
Push & pull with arms.
Ankles, knees, hips aligned.
Body kept upright.
|
| Lateral Pulldown | Latissimus Dorsi, Trapezius, Bicep, Brachialis | Grip 1 half shoulder width.
Knuckles up.
Lead with elbows.
Bring to top of sternum.
Wrist in line forearm.
Back neutral curve. |
| Seated Row | latissimus Dorsi, Trapezius, Bicep & Brachialis | Knuckles forward.
Chest on pad.
Pull bar to chest, lead with elbows.
Wrist in line.
Legs 90 degrees.
|
| Leg Extension | Quadriceps | Knees in line with pivot point.
Ankle pad above ankles.
Back flat on pad.
Extend legs, don't lock knees.
Ankles, knees, hips, in line. |
| Leg Press | Gluteus Maximus, Quadriceps, Hamstring | Feet hip width apart.
Legs 90 degrees.
Back flat on pad.
Knees relaxed at end of range.
Ankles, knees, hips in line.
|
| Leg Curl Lying | Hamstring, Gastrocnemius | Knee in line with pivot point.
Pad back of ankle.
Heels towards buttocks.
Ankles, knees, hips in line.
|
| Leg Curl Seated | Hamstring, Gastrocnemius | Knees in line with pivot point.
Thigh pad on thighs.
Back against pad.
Flex towards glutes.
Ankles, knees, hips in line.
|
| Seated Bicep Curl | Bicep, Brachialis | Elbows in line with pivot point.
Underhand grip.
Bend elbow & pull towards shoulders.
Wrists in line.
Wrists, elbows, shoulders in line. |
| Standing Bicep Curl (low pully m/c) | Bicep, Brachialis | Feet1 half hip width.
Underhand grip.
Bend elbows pull towards shoulders.
Wrists fixed & in line.
Elbows & shoulders in line. |
| Seated Tricep Pushdown | Triceps | Elbow in line with pivot point. Overhand grip. Wrists in line. Wrists, elbows, shoulders in line. Straighten arms pushing bar away. |
| Standing Tricep Pushdown (high pully m/c) | Triceps | Overhand grip. Wrists in line. 1 half x hip. Tuck upper arms in. Raise bar from thigh to shoulder. Elbow, wrist, shoulder in line. |
| Peck Deck | Pectoralis Major, Anterior Deltoid | Elbows in line with shoulders, bent 90 degree. Elbows, shoulders wrists in line. Legs 90 degree. Pull arm pads together in front of face. |
| Seated Shoulder Press | Medial Deltoid, Trapezius, Triceps | Pivot in line with shoulder. Knuckles up. Wrists fixed. knees 90 degrees. Back supported. Extend arms. |
| Abductor Machine | Abductors | (blank) |
| Adductor Machine | Adductors | (blank) |
| Total hip extension | Glutes, Hamstring | Adjust foot plate so pivot in line with hip. Thigh pad parallel to floor. Rest thigh over pad. Pull pad down behind u. Ankle , knee, hip in line. Knees soft. |
| Total Hip Flexion | Hip Flexors | Adjust foot plate so pivot in line with hip. Thigh pad vertical to floor. Rest pad on front of thigh above knee joint. Push upwards. Ankle , knee, hip in line. Knees soft. |
| Total hip Abduction | Abductors, Gluteus Medius, Minimus | Vertical position. pad rests on outside of thigh above knee joint. Knees soft. Push pad away. |
| Total Hip Adduction | Adductors | Thigh pad parallel. Thigh over the pad rests on inside of thigh above knee joint. Pull pad in & down. Ankle , knee, hip in line. |
| Get set position | (blank) | Feet hip width. Bend knees & hips, place elbows on thighs. Ankles, knees, hips in line, back neutral, shoulders higher than hips, hips higher than knees. Touch finger tips to floor. Adjust height if neccessary. |
| Deadlift | Erector spinae, Gluteus maximus, Quadriceps, Hamstrings | Toes under bar hip width apart. Get Set position. Overhand grip, knuckles down.
Wrists fixed inline with forearm. Stand leading with shoulders, bar close to body, to upright position, knees soft. |
| Upright row | Trapezius, Anterior deltoid, Bicep, Brachialis | 1 half shoulder width. Grip 2 thumb lengths apart, wrap thumbs around bar. Lead with elbows to top of sternum. Narrow stance deadlift to floor. |
| Barbell bicep curl | Bicep, Brachialis | Deadlift with underhand grip. Feet 1 half x shoulder. Wrist fixed in line forearm, elbow below shoulder. Flex elbow toward front shoulders. Narrow stance & deadlift to floor |
| Dumbell lateral raise | Deltoids | Feet inside bells. Dead lift bells. Stand 1 half x hip. Bells outside or in front thighs. Palms inward. Lead with knuckles to shoulder height. Rotate bells as lifted (thumb down little finger up). Elbows slightly bent. Narrow stance to deadlift to floor. |
| Single arm row | Trapezius, Posterior Deltoid, Latissimus dorsi, Bicep, Brachialis | 90 degrees at shoulder & elbow, knee & hip. Shoulders parallel to front. Bend knees to pick bell from floor. Knuckles down. Pull bell towards armpit. Arm close to body. |
| Lying tricep extension | Triceps | Shoulder width grip. Barbell above shoulders. Knuckles up. Lower bar towards forehead. |
| Bent arm pullover | Latissimus dosi, Pectorals, Tricep | Narrow shoulder width grip. Angle of arms fixed. Barbell back towards back of forehead. |
| Bench Press | Pectorals, Anterior Deltoid, Triceps | 1 half x shoulder width. Knuckles up. Lower bar towards mid line of chest leading with elbows. 90 degree bend in arms at bottom of movement. |
| Spotter technique | (blank) | Spotter deadlift the bar. Spotter into the receive position. Spotter in. My bar. Spotter in. Spotter out to receive position. Spotter ur bar. |
| Seated chest press | pectorals major, Anterior Deltoid, Triceps | Pivot at mid line of chest. Knuckles forward. Wrists fixed. Brace abs. Knees 90 degrees. Extend arms. |
