Tag Archives: MondayMove

Monday Movement – The Bent Over row

The Bent Over Row… Target Back, General Synergist Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal   Preparation Bend knees slightly and lean over bar with back straight. Grasp bar with a shoulder width, underhand grip. Execution Pull bar to upper waist. Return until arms […]

Monday Movement – The Military Press

The Military Press… Target DeDeltoid, Anterior Synergist Pectoralis Major, Clavicular Triceps Brachii Deltoid, Lateral Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations     Preparation Take the barbell from rack or clean the barbell from floor with overhand grip which is slightly wider than shoulder width. Position bar in front of neck, sitting close across the […]

Monday Movement – The Upright Row

The Upright Row… Target Deltoid, Lateral Synergist Deltoid, Anterior Supraspinatus Brachialis Brachioradialis Biceps Brachii Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations Infraspinatus Teres Minor     Preparation Grasp bar with shoulder width or slightly narrower overhand grip. Execution Keeping the bar close to the body, pull bar to neck with elbows leading. Allow wrists […]

Monday Movement – The Squat

The Squat…  Target Quadriceps Synergist Gluteus Maximus Adductor Magnus Soleus Preparation Place the bar in the rack at upper chest height, position barbell on back of shoulders and grasp bar to sides. Dismount bar from rack. Execution Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed […]