Standing Knee Extensions
Muscles targeted: hip flexors,
quadriceps and rectus abdominis
1. While standing, flex one hip to bring
your thigh parallel to the ground.
2. Extend the knee so your entire leg is
as close to parallel with the ground as
possible. You are not expected to be
able to extend it fully, but your leg will
get a little higher with each attempt.
3. Flex the knee while keeping the
thigh parallel to the ground, and
extend the leg again without
touching your foot to the ground.
4. Repeat on the opposite side.
Challenge: Add ankle weights, a cable or
a strength band to increase resistance.
Plyometric
Pectorals
Muscles targeted:
pectoralis major,
triceps
1. Stand facing a
wall; let your body
fall toward it.
2. Use your arms at
the last moment
to push off,
minimizing
contact time
with the wall
to maintain
the plyometric
effect.
Tip: This exercise
should be done in a controlled manner,
make sure you start with your feet close to
the wall and gradually move away. Avoid
locking your arms at contact.
Challenge: Move farther away from the
wall.
Bent Over
Rows
Muscles
targeted:
rhomboids,
deltoids, biceps,
latissismus
dorsi, teres
major
1. Bend
forward so
your torso
is almost
parallel to
the ground.
2. Using
dumbbells, an elastic band or even
water bottles or soup cans for
resistance, pull your elbows toward
the sky, squeezing your shoulder
blades together until your hands
are even with your navel. Lower the
weights in a slow, controlled manner
back to the starting position.
Tip: If you are prone to lower-back
pain, your torso should be at a 45°
angle to the ground.
Shoulder Push-Ups
Muscles targeted: deltoids, triceps
1. Squat down, placing your hands
about one foot in front of your feet.
2. Extend your hips and knees,
straightening your legs as far as
possible. You are not expected to
be able to extend your legs fully, but
each time you do the exercise you
will get farther.
3. Make sure your weight is transferred
from your feet to your hands.
4. Flex your elbows, bending your arms
away from your body and driving your
head toward the ground. Go only as
far as you feel comfortable going.
5. Extend your elbows (straighten your
arms) without locking them.
6. Repeat.
Tip: You should feel this movement in
your shoulders.
ABOUT THE AUTHORS
Jessica Adams and Stephanie Del Tufo are a sibling team actively engaged in research on the body and brain, respectively. Jessica is an assistant professor in the
department of physical education at Kean University in Union, N.J. She is co-author of Fit for Scuba, a strength and conditioning handbook and a proud alumna
of the DAN internship program. Jessica is also a Health Fitness Specialist certified by the American College of Sports Medicine. Stephanie is a graduate student in
cognitive psychology at the University of Connecticut and a research student at Haskins Laboratory.
AD
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