Untitled Note
By: Anonymous10/13/20222 views Public Note
What muscles do each warm-up, workout, and stretch work?
Hip Rotations:
Hip Circles:
Leg Pendulum:
Squat:
Arm Swings:
Push-Up (Regular):
Low Impact Jumping Jacks:
Squats with Reaches:
Lunges:
Side Knee Lifts:
Spinal Rotations:
Overhead Arm Reaches:
Day 1:
?? Workouts ??:
? Stretches ?:
Day 2:
Day 3:
Day 4:
Day 5:
?? Workouts??:
? Scissors:
? Target(s):
Hip Flexor Muscles including:
- Iliopsoas
- Pectineus
- Sartorius
- Rectus Femoris
- Tensor Fasciae Latae
? Secondary Target(s): Rectus Abdominis and Obliques
?Source(s): https://livehealthy.chron.com/exercises-enlarge-sides-hips-buttocks-8902.html
? Standing (or Sitting) Calf Raises:
- Standing:
? Target(s): Gastrocnemius
? Secondary Target(s): Soleus (works as its synergist)
?Source(s): https://exrx.net/WeightExercises/Gastrocnemius/BWStandingCalfRaise
- Sitting:
? Target(s): Soleus
? Secondary Target(s): Gastrocnemius (as its synergist)
? Source(s): https://exrx.net/WeightExercises/Soleus/SBSeatedCalfRaise
? Shoulder Press:
? Target(s): Anterior (front) Deltoid
? Secondary Target(s):
Synergists:
- Lateral (side) Deltoid
- Supraspinatus
- Triceps Brachii (as a whole)
- Middle Trapezius
- Lower Trapezius
- Inferior Digitations of Serratus Anterior
- Calvicular of Pectoralis Major
? Dynamic Stabilizers:
- Long Head of Triceps Brachii
- Biceps Brachii
? Stabilizers:
- Upper Trapezius
- Levator Scapulae
?Source(s):
https://www.strengthlog.com/seated-dumbbell-shoulder-press/ (As far as dumbbell vs. barbell. Dumbbells work better with this!)
https://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress (main source)
?Stretches?:
? Cobra Stretch:
? Target(s): Rectus Abdominis
? Secondary Target(s): Iliopsoas
?Source(s): https://exrx.net/Stretches/RectusAbdominis/Prone
But various other resources I looked up too before I even copied this URL. But I gave up.
Day 6:
?? Workouts ??:
? Shoulder Shrug:
? Target(s):
? Secondary Target(s):
? Source(s):
? Side Plank Crunches:
? Target(s):
? Secondary Target(s):
? Source(s):
? Triceps Kickbacks:
? Target(s):
? Secondary Target(s):
?Source(s):
? Stretches ?: