Wilson NextLevel Level1 ExerciseManual

Exercise

Back Squat

Snatch Grip Deadlift

Front Squat

Deadlift

Sumo Deadlift

Lo

wer

Bo

dy

Visual DemonstrationMuscles Activated Main Coaching Tips

Compound Exercises

Quadriceps Gluteus maximus

Gluteus medius (posterior fibres)

Hip Flexors Hamstrings

Erector spinae Latissimus dorsi

Adductors Abdominals


Gluteus medius (posterior fibres) Hamstrings

Erector spinae Latissimus dorsi Traps and Scaps




Hip Flexors Hamstrings


Adductors Added work for Abdominals



Hamstrings Erector spinae

Latissimus dorsi Traps and Scaps





Latissimus dorsi Adductors

Abdominals

Feet placed outside shoulder width apart. Close grip Heels rooted throughout the lift Flex knees over toes Finish descent when upper leg parallel with the floor Maintain an upright torso as possible Drive up forcefully on the ascending phase

Position the bar across the front of the shoulders and the collarbones. Take a narrow grip with the bar resting on the mid-point of the fingers. With elbows raised throughout, complete the move with similar technique as the back squat without a forward lean.

Feet placed hip width apart. First lace under the bar. Lower the hips till on line with the knees and upper legs parallel with the floor. Grip the bar shoulder width apart Take the slackness out of the bar by tightening your traps and lats. Drive your heels forcefully through the floor keeping the bar close and your chest our. Contract your glutes to come into full extension. Lower the bar maintaining the same posture as the ascent.

Take a wide pronated hang grip with elbows running along and shoulders over the bar. Retract the traps and scaps to maintain a straight back. Keep the bar in close to the legs and extend forcefully to an upright position.

Feet placed outside shoulder width apart. Take a really close grip Heels rooted throughout the lift Retract the traps and scaps to maintain a straight back. Keep the bar in close to the legs and extend forcefully to an upright position.

This move is good for people experiencing difficulty in the deadlift

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tips

Please follow for extra tips on

Exercise

Up

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DB Shoulder

Press

Military Press

D.B Chest Press

Bench

Press

Muscles Activated

Compound ExercisesMain Coaching Tips

Explosive

Press-Up Variations

Visual Demonstration

Step Press Ups Spider-Man

Pectoralis Major Triceps

Anterior Deltiod

Hands just outside shoulder width apart Retract shoulders and lower the bar in a controlled motion Lower to mid-lower chest tucking elbows in Forcefully push your body away from the bar on the ascent to full extension of the arms.


Anterior Deltiod

Hands just outside shoulder width apart Retract shoulders and lower the DB's in a controlled motion Lower to mid-lower chest tucking elbows in Forcefully push your body away from the DBs on the ascent to full extension of the arms.

Hold the bar across the front of the shoulders with elbows rotated under the bar Brace core and glutes before lifting the bar Push the bar upwards, stick your head through and hold the bar above the crown of the head DO NOT LEAN BACK Lower the bar at a controlled tempo

Deltoids Triceps

Abdominals Glutes

Erector Spinae

Deltoids Triceps

Keep the whole of your back in contact with bench, chest out and head in a neutral position. Hold the dumbells shoulder width apart. Extend your arms until the DBs are overhead Lower the DBs at a controlled tempo back to the starting position.


tips


#Airtime

Exercise

S. L.

B ar

Exercise

Compound Exercises

Cable Pulldown

Muscles Activated Main Coaching Tips Visual Demonstration

B.O.R.

Inverted Hanging

Row

Wide Grip Pull-Ups

and Close Grip Chins

Muscles Activated Main Coaching Tips Visual DemonstrationUp

pe

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S.L.

Incl

ine

Progressions More

Wide Grip Close Grip

Iso-metric holds (5

secs at top)

Straight Leg

Loaded

Traps and Scaps Latissmus Dorsi

Biceps

Push the hips back to keep the back straight just above parallel with the floor Take hold of the bar in a overhand grip shoulder width apart with shoulders over the bar. Pull the bar forcefully up to the bottom of your chest keeping the elbows tucked in. Lower the bar at a controlled tempo


Biceps Abdominals

Glutes

Set up the bar so you can hang underneath it. Feet planted on the floor, knees slightly bent Contract the glute to maintain hip extension Pull yourself forcefully up to the bar by squeezing your shoulder blades together. Elbows remain high Lower yourself with a controlled tempo.


Biceps Abdominals


Biceps Abdominals

Hang from the bar with a pronated grip on the appropriate handle. Keeping your back straight and chest out, pull yourself up by flexing the elbows squeezing your shoulder blades together . Your head should come over the bar/apparatus Lower yourself with a controlled tempo.

Take an underhand hook grip at shoulders width Sit with torso upright and legs straight Pull the handle down to the top of the chest squeezing shoulder blades together . The body stays stationary throughout the exercise. Control the handle up to the starting position


tips


Exercise

Exercise


Swiss Ball

S.L. RDL

Snatch Grip RDL

RDL

S.L. Squats


More

Straight Leg

Variations

Le

gs

an

d G

lute

sAssistance and Unilateral Exercises





Gluteus maximus Gluteus medius (posterior fibres)



Abdominals




Abdominals

Keep one foot in the air with one planted below the hip joint Keeping your back straight and chest out, sit back by flexing the knee, minimise your knee coming over the standing foot The non-working leg comes to the front of the body and remains straight Force is distributed through the heel throughout the exercise.

Overhand hook grip shoulder width apart Dip the hips back, maintaining tension in your traps and lats Little flexion in the legs as the bar brushes down them Finish the descent at full stretch, this is dependent on ones flexibility Maintain good posture on the ascending phase. Strongly ontract the glutes until full extension

Keep one foot in the air with one planted below the hip joint

Keeping your back straight and chest out, lean forward by flexion at the hip. The working leg remains straight (slightly flexed) throughout the movement he non-working leg goes behind whigh as possible with toes facing towards the floor. Force is distributed through the heel throughout the exercise. Maintain good posture on the ascending phase.




Abdominals

Overhand hook grip in a snatch position Dip the hips back, maintaining tension in your traps and lats Little flexion in the legs as the bar brushes down them Finish the descent at full stretch, this is dependent on ones flexibility Maintain good posture on the ascending phase. Strongly ontract the glutes until full extension


tips


Exercise Visual DemonstrationMuscles Activated Main Coaching Tips

Split Squat

Try it with a barbell

Assistance and Unilateral ExercisesL

eg

s a

nd

Glu

tes

Overhead

Squat

Hip Thrusts

Glu

te B

rid

ge -

Reg

ress

ion

Progressions and Variations More

Sin

gle

Leg

Step-Ups




Abdominals

Upper back on the bench, legs flexed at a 45 degree angle with feet flat on the floor. Balance the bar accross the crest of the hip Using the bench as an anchor, push the bar upwards by forcefully extending the hips. Extend until the upper body and upper legs are parallel with the floor. Return to the starting position at a controlled tempo.




Added work on Abdominals

Feet placed outside shoulder width apart. Bar is overhead with arms fully extended grip one and a half shoulders width apart. Heels rooted throughout the lift Flex knees over toes Finish descent when upper leg parallel with the floor Maintain an upright torso as possible Drive up forcefully on the ascending phase Keep arms extended, bar over the crown of your head and try to pull the bar apart throughout the movement

One foot on behind the hips with heel elevated, other leg infront with heels planted to the floor. Front leg should be far enough so the knee does not flex over the foot and the back knee comes under the hip. Hips come down in a straight line, flex the front leg until 90 degrees. Forcefully drive heel through floor until full extension. Lats stay retracted throughout the lift

Quadriceps Hip Flexors



Latissimus dorsi Abdominals


tips





Abdominals

Set up a plyo box / bench at around knee height, this will allow adquate flexion of the knee and hip. Place one foot onto the box creating a hip-knee-ankle angle of 90 degrees. Drive forcefully through the heel of the standing foot and extend the knee and hip at the same tempo. Simultaenously raise your other leg and bring your knee up to create a 90 degree angle. Flex the ankle to bring your toes up to your shin. Return to the start position at a controlled tempo. Upper-body remains upright throughout the movement.

Exercise

Try it with a theraband

Kettlebell / Dumbbell

Swings

Bulgarian Split Squat

Try it with a barbell

Ele

vate

d

Calf Raise

Assistance and Unilateral ExercisesL

eg

s a

nd

Glu

tes

D.B. Lunge

Muscles Activated Main Coaching Tips

S.L.

Ele

vate

d

Progressions and Variations More

Visual Demonstration




Abdominals

Quadriceps Hip Flexors



Latissimus dorsi Abdominals

Hold the kettlebell/DB with both hands in a 1/2 squat position. Contract the glutes forcefully causing an explosive hip extension, contact with the forearms will cause the kettlebell to travel us and outwards. KEEP ARMS STRAIGHT AND DO NOT LIFT WEIGHT USING SHOULDERS Gravity will cause the weight to drop, control it by coming into the 1/2 squat and repeat the move

One foot on the bench with heel elevated, other leg with heels planted to the floor. Front leg should be far enough so the knee does not flex over the foot and the back knee comes under the hip. Hips come down in a straight line, flex the front leg until 90 degrees. Forcefully drive heel through floor until full extension. Lats stay retracted throughout the lift

Gastrocnemius Hamstrings

Both feet flat on the floor hip width apart . Keeping the legs straight, raise your heels as the weight distribution comes to the front of the foot Hold for a second at the top then lower down to the starting position at a controlled tempo. Add DB's to add resistance.

Start standing straight with your feet hip width apart and DB's by your side. Take a large step forward so you can lower your body without the knee flexing over the toe. Hips come down in a straight line. The opposite leg bends with knee directly under the hip and heel off the floor. Weight is distributed through the heel throughout the exercise. Drive forcefulluyto the starting position.




Abdominals


tips


Exercise Muscles Activated Main Coaching Tips Visual Demonstration

Up

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y

Try it without the bench for added stability

D.B. Inverted Fly

S.A.B.O.R

Hammer Curls

Overhead Tricep

Extension

D.B. Chest Fly

Assistance and Unilateral Exercises

Single Arm Cable

Pulldown

Latissimus Dorsi Traps and Scaps

Biceps

Take one knee and one hand onto a bench, with the majority of the body at the side of the bench. Place the other leg wide to gain stability, and grip the DB on line with the shoulder. With the torso and lower body stationary, lift the DB by flexing the elbow up to outside of the chest. Keep elbows tucked throughout the lift. Lower the DB to the start position at a controlled tempo.


Anterior Deltiod

Take one knee and one hand onto a bench, with the majority of the body at the side of the bench. Place the other leg wide to gain stability, and grip the DB on line with the shoulder. With the torso and lower body stationary, lift the DB by flexing the elbow up to outside of the chest. Keep elbows tucked throughout the lift. Lower the DB to the start position at a controlled tempo.

Biceps

This technique is pretty basic, keep the upper arms and torso stationary throughout the movement, use your elbow as a lever point and perform the full range of movement as demonstrated in the pictures.

Triceps

Lift the E-Z bar above the head, with a close overhand grip. Lower the bar behind the head by flexing at the elbow joint, the upper arm remains stationary. Keep the abdominals and glutes tense to maintain an upright posture.

Pectoralis Major

Start with DB's raised in line with the mid-chest with arms fully extended. Lower the weights outwards at a controlled tempo with arms at minimal flexion. The DB's are lowered to a point where the chest is at full stretch. Bring the DB's back into the centre by forcefully squeezing the pecs together.

Traps and scaps Posterior Deltoids

Rhomboids

Push the hips back to keep the back straight just above parallel with the floor Take hold of the DB's overhand grip shoulder width apart with palms facing each other There is minimal flexion in the arms as the DB's are raised outwards by squeezing the shoulder blades together.


tips

Exercise

Explosive Frog Squat

Jumps

Explosive Lunges

Co

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nin

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Main Coaching Tips

Medicine Ball Slam

Crocodile Twists

Prisoner Squat Jumps

Conditioning CircuitsVisual Demonstration

Start down in a squat position. Explode up to triple extension of the ankle, knee and hip holding the medicine ball overhead. Slam the ball down as hard as you can, keeping arms straight and ending in a squat position.

In a press-up position, twist the hips and lower body to bring the knee across to the opposite elbow whilst performing a dip in the elbow.

Start in a standing position hands locked behind the head, elbows as far back as possible. Descend into a squat position Explode up to triple extension of the ankle, knee and hip . Soften the knees for a controlled landing.

Start in a press-up position hands locked behind the head. In one rapid movement, bring your legs on line with your hands. Legs bent in a squat position. Explode up to triple extension of the ankle, knee and hip . Soften the knees for a controlled landing.

Hold a split stance like you would do for a split squat. Explosively drive through the front heel and switch stances in one rapid movement, landing in a lunge position.


tips

Exercise Main Coaching Tips

Anti-Extension

Anti-Rotation

Swiss Ball Rollouts

Plank Rollouts

Stan

din

g

Bar

bel

l

Reverse Crunch

Ro

llou

t W

ith

Arm

R

aise

Swis

s-B

all

Straight-arm Straight-Leg Sit-up

Plank

2-P

oin

t

3-P

oin

t

Core and Mobility Exercises

Anti-Lateral Flexion

Hip Flexion

with Neural Spine

Visual Demonstration Progressions and Variations

Co

re -

An

ti-E

xte

ns

ion

Principles of Core Training

Tense abdominal muscles to keep hips elevated, however avoiding having the hips piked. Contract the glute muscles.

Keep elbows underneath shoulders, legs straight and toes on the floor, however push your heels out as far as possible. Tense abdominal muscles to keep hips elevated, however avoiding having the hips piked. Brush one hand out palms flat on the floor then return the hand back to the starting position. Repeat the movement. Maintain hip stability Contract the glute muscles.


tips

Tense abdominal muscles to keep hips elevated, however avoiding having the hips piked. Contract the glute muscles.

Anti-extension exercises require an active brace of the core to resist extension at the lumbar spine.

This is where you are actively resisting lateral flexion, or in other terms side-bending, at the lumbar spine.

This exercise category consists exercises where an active brace of the core is applied to resist rotation at the lumbar spine

This onsists of any exercises wthat involveactively bracing your core/lumbar spine while flexing at the hip joint.

Lie flat on the ground with legs straight. Arms are elevated perpendicular to the upper body shoulder width apart. Pull your upper body all the way up to a sitting position with arms raised straight above the head. Slowly lower your upper body back down to the ground.


Exercise

1/2

Ro

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on

Kn

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g

Co

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An

ti-R

ota

tio

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Main Coaching Tips Visual Demonstration Progressions and Variations


On

e-K

nee

Ove

rhea

d

Pallof Press

Landmines

S.L.

Lan

dm

ines

Russian Twist

On

e-K

nee

Cir

cles

Cab

le

Use the multi-cable machine, set a single arm handle in line the the mid-chest point. Hold the handle with both hands and touching the mid-chest . At a controlled tempo extend the arms out infront, maintaining the same line and minimising rotation.


tips

In a lunge position, hold the handle with both hands and touching the mid-chest . At a controlled tempo extend the arms out vertically, maintaining the same line and minimising rotation.

Set a barbell up in a corner with a weight plate on one end. Hold the bar with both arns, arms straight, slowly let the bar come to one side of the body making the upper body and torso to twist. Minimise rotation in the hip then explode back up into the centre.

Rest your upper back on the swiss ball with your hips elevated to hold the body parallel with the floor. Hold both arns straight above, slowly let your arms come to one side of the body making the upper body and torso to twist. Minimise rotation in the hip then explode back up into the centre.

Exercise

Woodchop

Uni-lateral Farmers Walks

Sho

uld

er R

acke

d

Arm

Ext

end

ed

Uni-lateral D.B. or K.B. Compound Exercises

D.B

. Ch

est

Pre

ss

S.A

. Sh

ou

lder

P

ress

Landmines also use Anti-Lateral flexion

Twis

ts

Suitcase Deadlift

Han

ds

Wit

h B

arb

ell

Core and Mobility ExercisesMain Coaching Tips Visual Demonstration Progressions and Variations

Side Plank

Co

re -

La

tera

l F

lex

ion

Kn

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g

Please follow for extra tips on fitness, training and nutrition tips

Elbow underneath shoulders, shoulders retracted and chest out. Body in a straight line. Tense abdominal and oblique muscles to keep hips elevated. Contract the glute muscles.

At full extension of the hips and knees, hold the dumbell, kettlebell or barbell at shoulder width apart without touching the hip. Keep shoulders retracted and chest out. Walk 20-30m with the weight maintaining an upright posture by resisting a side bend.

Feet placed hip width apart. Lower the hips till on line with the knees and upper legs parallel with the floor. Place a kettlebell or dumbell on the floor underneath the shoulder. Drive your heels forcefully through the floor keeping the torso upright. Contract your glutes to come into full extension. Lower to the starting position at a controlled tempo

Start with feet shoulder width apart. Hold the medicine ball or dumbell overhead with arms extended and a twisted lumbar spine. Bring the weight across and down by the other side ending in a half squat position. Once comfortable with the move, try moving the weight as quickly as possible, even throw the med ball for pure power work.

Like the suitcase deadlift, you can adapt your compound exercises to make it into an anti-lateral flexion core exercise. Here are a few examples,

Exercise

Do

ub

le L

eg

Stra

igh

t Le

g

Lying Leg Raises

Scis

sors

Co

re -

Hip

Fle

xio

n w

ith

Ne

ura

l S

pin

eMain Coaching Tips Visual Demonstration Progressions and Variations

Glute Bridge

Iso

-Ho

lds

Hanging Leg Raises

Stra

igh

t Le

g

S.L.

Debugs

Sup

erm

ans

Stab

ility

Bal

l

S.L.

S.L.

Kn

ee R

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d

Glute Extensions


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Lay with your back and legs straight on the floor. Raise both legs until the hip is at full flexion. Lower the legs down to the starting position at a controlled tempo.

Start with back flat on the floor and knees up at 90 degrees so the hip at full flexion Maintaining minimal movement in the torso, lower and straighten one of the legs down at a controlled tempo until the hip is extended. Bring the knee back up and repeat the movement on the other leg.

Lay flat on the floor with knees flexed heels as close the glutes as possible. Roll the hips off the floor by contracting the glutes. Do not hyper-extend Lift up toes if possible

Start on all fours with back straight. Extend one leg behind, brushing the toes along the floor until leg is straight then raise leg by contracting the glute muscles. Keep the hips stable

Hopefully your gym has some hanging ab slings. If not try and buy some as hanging off the bars can be stressful on the shoulders. Raise your knees up to the hip at full flexion, maintaining minimal movement in the torso. Lower legs down at a controlled tempo to the starting position.

Dea

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Sup

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ans

Cro

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sSc

ap S

lides

Sco

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Shoulders

Scap

Rai

ses

Adductors

Bo

x D

ips

Glutes

Wal

l Sq

uat

Lower BackEa

gles

Hip

Rev

erse

Lu

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Wal

l An

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Mo

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Ro

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chw

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Core and Mobility ExercisesExercises

Ankle

Area

Dyn

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Date post:	27-Oct-2014
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Wilson NextLevel Level1 ExerciseManual

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