exercise substitions 2015-02-23آ  grip the bar using a medium-width grip. have your spotter help...

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  • b 2013 © Early To Rise PublishingTurbulence Training

    Use this guide as a supplement to the Workout Guides, or use the exercises in your favorite workout program.

    The exercise substitutions can be used to find alternate exercises according to your strength and training level.

    If you have any questions about the exercises or substitutions not covered here, email us at:

    turbulencetraininghelp@gmail.com

    You can also view this guide on the website at: https://members.earlytorise.com/turbulence-training-20/

    Or, click the blue bar with the exercise name at the top of the page to go to the exercise description on the website.

    Then, click the title on the website to expand the description.

    TT Exercise Guide & Substitutions

    http://www.turbulencetraining.com mailto:turbulencetraininghelp@gmail.com https://members.earlytorise.com/turbulence-training-20/ http://www.turbulencetraining.com/exercise-substition/ http://www.turbulencetraining.com/exercise-substition/ http://www.turbulencetraining.com/exercise-substition/ http://www.turbulencetraining.com/exercise-substition/ http://www.turbulencetraining.com/exercise-substition/

  • 3 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Hold a kettlebell or dumbbell at shoulder height with your palm facing away from your body. Let the other arm hang free at your side.

    Squat to at least parallel, maintaining an upright torso.

    Return to the standing position while simultaneously pressing the weight overhead.

    Do all reps on one side then switch.

    1-Arm Dumbbell Squat & Press Extension

    Exercise Substitions

    EASIER Medicine Ball Squat Press

    BODYWEIGHT Prisoner Squat

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#1-armdumbbellsquatandpressextension

  • 4 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Stand with your feet slightly greater than shoulder-width apart.

    Pick one foot off the ground and extend that foot backward.

    Contract your glutes, brace your abs and keep your spine in a neutral position.

    Let your arms hang at your sides. Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Go slowly and focus on balance.

    Go until your thigh is parallel to the floor, but keep your lower back flat.

    Push with your buttocks, hamstrings, and quadriceps to return to the start position.

    Complete all the given repetitions for one leg and then switch.

    1-Leg Deadlift

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#1-legdeadlift

  • 5 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Lie on your back with your knees bent and feet flat on the floor.

    Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.

    Using the right glute, bridge your hips up.

    Keep your abs braced. Do not use your low back to do this exercise.

    Slowly lower your hips down until they are an inch above the ground.

    Perform all reps for one leg and then switch sides.

    1-Leg Hip Extension

    Exercise Substitions

    HARDER 1-Leg Hip Extension with Foot on Bench

    EASIER Lying Hip Extension

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#1-leghipextension

  • 6 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    1-Leg Hip Extension with Foot on Bench

    Lie on your back with your knees bent and the heel of one foot on a bench and the other foot flat on the floor.

    Brace your abs, and bridge your hips up.

    Drive the heel of the elevated foot into the bench and bridge your hips up higher.

    Keep your abs braced. Do not use your low back to do this exercise.

    Slowly lower your hips down until they are an inch above the ground.

    Perform all reps for one leg and then switch sides.

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#1-leghipextensionwithfootonbench

  • 7 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    1-Leg RDL

    Keep your lower back arched and bend forward by pushing your hips back.

    Repeat all reps for one side then switch.

    Stand on one leg with a small bend in that knee. The other leg is bent back.

    Keep your knee slightly bent, back arched, and try to keep the other leg straight.

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#1legrdl

  • 8i 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    1-Leg Stability Ball Leg Curl

    Lie on your back with the soles of your feet on a medium-sized Stability Ball.

    Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.

    Keep only one foot on the ball and raise the other one up in the air.

    Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged.

    Pause and slowly return the ball to the start position while keeping the hips bridged.

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#1legstabilityballlegcurl

  • 8 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Start by placing your feet into the TRX and positioning your body in a pushup/plank position.

    Brace your abs to prevent the back from sagging down, then pull the knees into the chest. Return the knees to the starting position.

    Finally complete a pushup keeping your abs braced and pulling your elbows back.

    Atomic Pushup

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#atomicpushup

  • 9 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Hold a resistance band with your hands spaced shoulder width apart.

    Using light to moderate tension, pull the band apart by squeezing your shoulder blades together. Slowly return to the start position.

    Band Pull

    Exercise Substitions

    HARDER Pull Ups

    BODYWEIGHT TRX* Bodyweight Row

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#bandpull

  • 10 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Hold a barbell at arm’s length with a shoulder-width grip.

    Keep your abs braced and curl the barbell up to chest height.

    Slowly lower. Don’t bend back. Keep an upright posture.

    Barbell Curls

    Exercise Substitions

    EASIER Dumbbell Curl

    BODYWEIGHT TRX Biceps Curls

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#barbellcurls

  • 10i 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Stand with your feet shoulder-width apart. Rest a barbell on your back.

    Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

    Step forward with right leg, resting the toe on the ground.

    Squat straight down with the left leg supporting the body weight. Lower yourself until your left thigh is parallel to the floor.

    Return to the start position by pushing with the muscles of the left leg. Focus on pushing with glutes and hamstrings. Repeat by stepping with your left leg.

    Barbell Lunge

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#barbelllunge

  • 11 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Barbell RDL

    Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.

    Hold a barbell at arms length. Stand with your feet shoulder-width apart.

    Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.

    Keep the barbell as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.

    Reverse the movement before your back starts to round.

    Extend at the hips, contracting your hamstrings and buttocks, to stand up.

    Pull with your upper back and bring your torso upright. Keep the barbell close to your body and exhale as you reach the top of the movement.

    Perform each rep with 100% concentration. Do NOT round your lower back.

    Exercise Substitions

    EASIER Dumbbell Romanian Deadlift (RDL)

    BODYWEIGHT 1-Leg RDL

    http://www.turbulencetraining.com http://www.turbulencetraining.com/exercise-substitution/#barbellRDL

  • 12 2013 © Early To Rise PublishingTurbulence Training

    Exercise Description

    Barbell Reverse Lunge | Alternating

    Stand with your feet shoulder-width apart. Rest a barbell on your back.

    Brace your abs, and contract your glutes (butt muscles) as if you were squeezing

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