Show:
Upper
Lower
Core
Lower
Upper
100

  • Pushup

  • What movement occurs at the elbow during the push phase?

  • Which muscle is the agonists?

extension

pectoralis major

100

What type of contraction occurs as you lower into the squat? 

What is the primary joint action at the knee?

Eccentric

Flexion

100

Plank

  • What type of contraction is happening?

  • What muscles are working?

  • Isometric

  • Core, shoulders, glutes

100

Single leg glute bridge

  • What is the main joint action?

  • What muscle contracts concentrically?

  • Hip extension

  • Gluteus maximus

100

Bodyweight bar curl

  • What is the primary joint action?

  • What muscles perform the action?

  • Elbow flexion

  • Biceps brachii

200

  • pullup

  • Elbow movement during the pull?

  • What muscle is the primary mover?

  • Flexion

  • Latissimus dorsi

200

  • What joint is extending during the RDL?

  • What muscle group is the agonist?

  • Hip

  • Hamstrings/glutes

200

side plank reach under

  • What type of contraction stabilizes the core?

  • What motion happens during the reach?

  • Isometric

  • Rotation

200

Calf raise

  • What joint is involved?

  • What muscles lift the heel?

  • Ankle

  • Gastrocnemius, soleus

200

body weight row

  • What is the elbow movement during pull?

  • What’s the primary mover?

  • Flexion

  • Biceps & lats

300

  • Which muscle is lengthening during the descent of the body weight skull crusher?

  • What joint is involved?

  • Triceps 

  • Elbow

300

wall sit

  • What type of muscle contraction is occurring in the quads during the hold?

  • What joint angles are maintained?

  • Isometric

  • 90° at the hips and knees

300

reverse crunch

  • What is the movement at the spine concentrically?

  • What is happening at the hips during the eccentric

-Spinal flexion

-hip extension

300

Step up

  • What happens at the knee as you rise?

  • What muscle is the agonist?

  • Extension

  • Quadriceps

300

pike pushup

  • What is the main joint movement at the shoulder?

  • What muscle group works during push phase?

  • Shoulder flexion

  • Deltoids

400

box jump

  • What type of muscle contraction produces the jump?

  • Name two joints extending.

  • Concentric

  • Hips, knees, ankles

400

Lsit

  • What muscles keep the legs elevated?

  • What type of contraction is occurring in the core and hip flexors?

  • Hip flexors (iliopsoas, rectus femoris), abdominal muscles

  • Isometric

400

  • WHat plane of motion is the kick sit

  • What type of contraction in the core?

transverse

isometric

400

lateral Lunge

  • Which plane of motion is this in?

  • What happens at the hip as you descend?

  • frontal

  • Hip flexion

500

archer pushup

  • Which type of contraction occurs in the extended arm?

  • What plane is the movement in?

  • eccentric/isometric

  • Frontal plane

500

Pistol squat 

  • What is the antagonist at the knee?

  • What contraction in the glutes on the way up?

  • Hamstrings

  • Concentric

500

Dragon flag

  • What muscle resists gravity in this move?

  • What kind of core contraction occurs?


  • Rectus abdominis

    • Eccentric

500

inch worm

  • What happens at the hips as you walk you feet up to you hands

  • What action is that

flexion

concentric

500

Muscle up 

  • Name two movements required.

  • What hand position

- pullup and bar dip

-pronated