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Clip Art from
Physigraphe: www.physigraphe.com |
| Recruits strength train in groups of three (partners
will be assigned). Each group will start at a different station each workout
and rotate in the order of the stations. For example, if a group starts at
station 3, the order that day would be stations 3, 4, 5, 6, 1 and 2. Three
sets of 8 repetitions with increasingly heavier weights using the Target•Weight•Coach™,
will be done on the primary exercises at stations 1, 2, 3 and 4. Two sets of 8-12
repetitions will be done at station 5 and 6. Recruits will take turns performing
their sets at each station with their partners. One recruit will be performing
his/her individual set, one will be "on deck" spotting and the
remaining recruit will be stretching. The entire strength training workout
will last approximately 30 minutes and should be performed twice a week. |
Super-Circuit
Exercise Description
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Station #1: LEG PRESS
The Equipment: Universal Leg Press Machine. The Start:
Assume the seated position. Adjust seat properly. Place feet midway on
upper or lower pedals. Firmly grasp side handles. The Action:
Exhale (blow out) and push smoothly until weight is raised to full
extension. Pause momentarily. Inhale and lower weight under
control to the starting position. Repeat for the required repetitions
using a touch and go technique on the weight stack. The Primary Muscles
Trained: The thighs (quadriceps), hamstrings and buttocks.
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Station #2: BENCH PRESS
The
Equipment: Badger Magnum Multi-Station Bench Press. The Start: Assume the
supine position on the bench. Feet flat on the floor or up on the end of the
bench. Use a standard grip that aligns the forearms perpendicular to the
floor when the weight is in the lowered position. Narrower or wider
grips are optional. The Action: Exhale (blow out) and push smoothly until
weight is raised to full extension. Pause momentarily. Inhale and
lower the weight under control to starting position. Repeat action
for required repetitions using a touch and go technique on the weight
stack. The Primary Muscles Trained: The chest (pectorals), shoulders
(anterior deltoids) and triceps.
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Station #3: LAT PULLDOWN
The
Equipment: Badger Magnum Multi-Station Lat Pulldown. The Start: Assume
the seated position. Adjust seat to the proper height position.
Use a standard shoulder width grip with palms-up (chin-up style).
Narrower or wider grips are optional. Grip can be locked in with
forefinger over thumb. The Action: Exhale (blow out) and pull down
smoothly until bar touches sternum (mid-chest area) or the sides of the hands
touch the sides of the chest. Inhale and lower weight under control
until arms are fully extended if possible. Repeat action for
required repetitions. The Primary Muscles Trained: The middle back (latissimus
dorsi), rear shoulder (posterior deltoids), biceps and forearms. |
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Station #4: SHOULDER PRESS
The
Equipment: Badger Magnum Shoulder Press Machine. The Start: Assume the seated
position. Adjust the seat properly. Shoulder Press handles should
be at approximately shoulder height. Keep back flat and head up. Use a
slightly wider than shoulder width grip with thumbs around bar. The
Action: Exhale (blow out) and push smoothly until weight is raised to full
extension. Pause momentarily. Inhale and lower weight under
control to the starting position. Repeat action for the required
repetitions using a touch and go technique on the weight stack. The
Primary Muscles Trained: The shoulders (deltoids), upper back (trapezius) and
triceps. |
Station #5: LEG EXTENSION
The Equipment: Badger Magnum
Multi-Station Leg Extension. The Start: Assume
the seated position. Adjust the back of the seat so that the rear of the
knee is up against the front edge of the lower seat. Adjust ankle roller
pad so that it rests on the upper part of the ankle. The Action: Exhale
(blow out) and raise the weight upward with a smooth action. Pause
momentarily. Inhale and lower weight under control. Repeat action
for required repetitions using a touch and go technique on the weight stack. The
Primary Muscles Trained: The lower thighs (quadriceps).
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Station #6: LOW BACK
The
Equipment: Badger Magnum Multi-Station Low Back. The Start: Assume the seated
position. Adjust the back pad to the proper "shoulder blades
high" position. Grasp handles located on each side of the seat.
The Action: Exhale (blowout) and push smoothly backwards until upper body nears
parallel (to the floor). Pause momentarily. Inhale and lower under
control to the starting position. Repeat action for required repetitions
using a touch and go technique on the weight stack. The Primary Muscles
Trained: The low back region (spinal erectors). |
