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Improving Strength
What is Strength?
 Strength is the ability of the muscles to overcome

resistance it is an essential element or component of
physical fitness.
2 types of Strength : Dynamic & Static Strength
Dynamic strength - training is also known as

isotonic strength and the ability to apply a
force repeatedly over a period of time.
UPPER BODY DYNAMIC STRENGTH
TRAINING EXERCISES
 OVERHEAD PRESS - Stand with your
feet shoulder-width apart. Holding it
with your hands in an overhand grip. .
Engage your core and push the bar up
until it’s in an overhead position with
your arms fully extended and locked
out. Be careful to move your head back
slightly as the bar passes your face,
returning it to a neutral state once your
head is clear of the bar.
Overhead Squat
 Grab handles and hold in a Y

position overhead.Bend at the
knees, pushing hips back while
keeping arms high.Keep tension on
straps and return to starting
position.
Farmer Carry
 Grab two weights of your choice in each

hand. This could be kettlebells, dumbbells or
even weight plates. Make sure you choose a
weight that you’ll be able to carry with good
form that is still challenging.Keep your core
contracted, your torso upright and your grip
strong. Make sure your shoulder blades are
down and back. Walk down the length of the
room until you reach the other side. Your
muscles should be engaged the entire time.
Pulls-up
 Hang onto a pull up bar in an

overhand grip, slightly wider than
shoulder-width. Your body should be
hanging down, arms straight. Keep
your body still. Engage ePull up onto
the bar until your chin is over the bar.
If you can’t get to this height, try to get
it as close as possible.
DUMBBELL CHEST PRESS
 Lie flat on a bench with your feet

planted firmly on the ground.old two
dumbbells of equal weight, one in
each hand in an overhand grip. The
dumbbells should be at your chest,
making sure your elbows are
down.Inhale and push the dumbbells
up until your arms are fully
extended.
CORE
BIRD DOG
 Lift your left arm up until it’s level with

your shoulder, extended out straight in front
of you. Simultaneously, extend your right
leg back behind you until it’s hip level. Both
your arm and leg should be suspended in
the air at the same time.Hold this position
steady. Bring your arm and leg back to the
kneeling position. Then, engage your core
again and repeat on the other side, this time
with your right arm and left leg.
Body Saw
 Start in a forearm plank position. Your

body should be supported by your toes
and forearms, keeping it in a straight
line from head to toe. Your elbows
should be beneath your shoulders.Move
your body forward with your elbows.
It’s as if you’re shifting your body
forward a couple of inches while your
forearms remain in the same position.
Measuring Inchworm
 On all fours, walk feet up to the hands then walk hands forward
away from the feet. Repeat.
Push Up
 Get down on all fours, placing

your hands slightly wider than
your shoulders. Straighten your
arms and legs.Lower your body
until your chest nearly touches the
floor. Pause, then push yourself
back up.Repeat.
Forearm plank
 extend your feet and legs.Come onto your forearms with your elbows underneath your
shoulders and your hands extended.Align your neck, spine, and hips to make a straight line
with your body.Hold this position for up to 1 minute.Do it 2 to 3 times.
Modified Push Up
 Keep your head, neck, and spine in line as you slowly lower your body down toward the
floor.Slowly return to the starting position.Do 2 to 3 sets of 8 to 12 repetitions.
Crab Walk
 Begin by sitting on the floor with your feet hip-

distance apart in front of you and your arms
behind your back with fingers facing hips.Lift hips
off the floor and tighten your abs.Start “walking”
forward by moving your left hand followed by
your right foot; and then your right hand followed
by your left foot. Walk four or more steps as space
allows, then walk back. Continue back and forth
for desired amount of time.
Mountain Climber
 Get into a plank position, making sure to

distribute your weight evenly between your
hands and your toes.Pull your right knee into
your chest as far as you can.Switch legs, pulling
one knee out and bringing the other knee
in.Keep your hips down and run your knees in
and out as far and as fast as you can. Alternate
inhaling and exhaling with each leg change.
Dog Walk
 Walk on all fours ( 2 hands and 2 knees) in different directions.

Seal Walk
 Do the Seal walk. In push up position, walk

on hands and drag your legs.
Side to Side Transfer
 Transfer a ball or dumbbell

from side to side with one hand
to the other, passing overhead.
Think of other equipment
manipulation that can
strengthen your arm ans
shoulder muscles.
Rope Climb
 Grab onto the rope with your right

hand at eye level and your left hand
just above head height. This is the
starting position. Begin exercise by
slightly jumping up off the ground,
while pulling yourself up off the
ground. Next, alternate hand
positions so that your right is now
above your left hand.
Trunk Bend
 Feet apart hand behind neck, bend

trunk forward. Hold position then
straigten up. Keep spine straigth and
elbows back at all imes. With trunk
forward, extends arm sideways, hand
back to neck then extend arms forward.
Snail
 In kneeling posiion with forehead

resting on the floor, arms stretched out
in front and bent knees supporting the
weight of the bidy, slide upper body
(like a snail) tiward knees as hip snks
onto lower legs. Stretch out again and
back.
Cat
 On all fours (kneeling position,

hands on floor, arms
extendted) arc your spine with
head bent down. Hold position,
relax and repeat.
Back Ride
 Standing back to back with your

partner, locks elbows. 1st : Bend
trunk foreard pulling your
partners elbow so that his back
lies on your back. 2nd : Spring on
both feet and land on partner’s
back. Exchange roles and repeat
the activity.
Buttocks Rock
 A. In a long-siting position, legs extended

forward raise hips alternately right and left
while swinging arms towards the same
direction.
 B. Move buttocks and legs alternately
frward, right and left with both arms
raised upward. Repeat, moving backward
Abdominal Region

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Improving Strength

 Strength is the ability of the muscles to overcome

Dynamic strength - training is also known as

 Grab handles and hold in a Y

 Grab two weights of your choice in each

 Hang onto a pull up bar in an

 Lie flat on a bench with your feet

 Lift your left arm up until it’s level with

 Start in a forearm plank position. Your

 Get down on all fours, placing

 Begin by sitting on the floor with your feet hip-

 Get into a plank position, making sure to

 Walk on all fours ( 2 hands and 2 knees) in different directions.

 Do the Seal walk. In push up position, walk

 Transfer a ball or dumbbell

 Grab onto the rope with your right

 Feet apart hand behind neck, bend

 In kneeling posiion with forehead

 On all fours (kneeling position,

 Standing back to back with your

 A. In a long-siting position, legs extended

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