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By the end of the school year I want to be able to bench 155. I will accomplish this by going to the weight room after school every school day and exercising chest muscles

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By the end of the school year I want to be able to run below a 8 minute mile. I will achieve this by running after school everyday.

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By the end of the school year I want to improve my leg flexibility so I can be more flexible for my sports.

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By the end of the school year I want to improve my leg flexibility so I can be more flexible for my sports.

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Exercise Profile

Target Muscle Group

Chest

Barbell Bench Press Overview

Barbell Bench Press Instructions

Barbell Bench Press Tips

1. Technique first, weight second - no one cares how much you bench if you get injured.

2. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. In order to keep the wrist straight, try to position the bar as low in the palm as possible while still being able to wrap the thumb.

3. If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.

4. Don't worry about tucking the elbows excessively, much of this advice is from geared lifters using suits. A slight tuck on the way down may be advisable for some lifters but other lifters can use an excellent cue from Greg Nuckols that will accomplish the same thing: "Flare and push".

5. Arching may be advisable depending upon your goals but ensure that most of the arch comes from the mid to upper back and not your lower back. If your lower back is cramping as you set up for the lift, you're out of position and putting yourself at risk for potential injury.

6. The bar should touch your chest with every single repetition. If you want to overload specific ranges of motion, look into board presses or accommodating resistance with chains or bands.

7. As the bar descends, aim for your sternum (breastbone) or slightly below depending upon the length of your upper arm in order to promote a linear bar path.

8. Intermediate and advanced lifters may use a thumbless or "suicide" grip but for the majority of lifters, it would be wiser to learn how to bench with the thumb wrapped around the bar at first.

9. Fight to the urge to allow the wrists to roll back into extension, think about rolling your knuckles toward the ceiling.

10. Experiment with grip width - if your have longer arms you may need to use a slightly wider grip. However, if you're feeling pressure in the front of the shoulder during the exercise, you may need to widen your grip, improve scapular retraction, or slightly lessen the range of motion via exercises such as floor or board presses.

11. Squeeze the bar as tightly as possible to help enhance shoulder stability.

12. Some lifters prefer to tuck their toes while other prefer to keep the feet flat in order to optimize leg drive - experiment with both and see which one feels and allows for greater power production.

13. Ensure the shoulder blades remain retracted and don't allow them to change position as you press.

14. The bar should descend under control and touch the lifter's chest - no bouncing or excess momentum.

15. Think about trying to push yourself away from the bar instead of pushing the bar off of you.

16. Tightness through the upper back should be one of your main priorities throughout the course of the lift.

17. Ideally, use a spotter to help assist with the lift off in order to maintain tension through the upper back.

18. Keep the feet quiet throughout the lift and utilize leg drive by pushing your feet into the floor and squeezing your glutes to stabilize the pelvis.

19. Focus on pulling the bar apart or trying to "bend the bar" in order to activate some of the intrinsic stabilizers in the shoulder.

20. The glutes and shoulder blades should maintain contact with the bench throughout the entirety of the movement.

21. If you want to learn more about about the intricacies of benching, Dave Tate's benching bible is a great place to start.

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Barbell Bench Press: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Technique first, weight second - no one cares how much you bench if you get injured. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line.

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Exercise Profile

Target Muscle Group

Chest

Push Up Overview

Push Up Instructions

Push Up Tips

1. Your arms should resemble an arrow in the bottom position, not a "T".

2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.

3. Squeeze your glutes and brace your abs before descending in order to keep the ribcage neutral.

4. Keep the chin down and don't look forward.

5. Imagine you're trying to push your thumbs together while completing the movement, this will improve activation of the pecs.

6. Don't allow the head to jut forward, the chest should touch at the same time as your nose.

7. Think about trying to push yourself as far away from the floor as possible.

Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.

Most folks cut the repetition short and don't garner the full benefits as such.

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Exercise Profile Target Muscle Group Your arms should resemble an arrow in the bottom position, not a "T". Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank. Squeeze your glutes and brace your abs before descending in order to keep the ribcage neutral.

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Step 1

Starting Position: Stand with your feet parallel facing forward and hip-width apart. Position your hands where comfortable to help you maintain your balance during the exercise. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Keep your head facing slightly upwards and shift your weight onto your heels.

Step 2

Inhale and gently unload your right leg, slowly stepping to the right while keeping your weight over your heels and both feet facing forward. Once your right foot is firmly placed on the floor, bend at the hips, pushing them backwards while simultaneously shifting your weight towards the right foot. Continue shifting your weight over the right foot until your tibia (shinbone) is vertical to the floor and your right knee is aligned directly over the second toe of your right foot. Your left leg should be near, or at full extension at the knee and your body weight should still be distributed into the right hip. The heels of both feet should stay flat on the floor. Keep your left foot flat on the floor as you allow your weight to shift into your right hip and alternate. Feel free to position your arms where necessary to help maintain your balance, reaching for your right foot with your left hand will emphasize hip flexion (alternate with the right hand reaching for the left foot).

Step 3

Exhale and push off firmly with your right leg, returning your body to your starting position. Repeat the movement for the opposite side.

A common mistake when performing a side lunge is that individuals often step too wide and are unable to align the tibia (shinbone) over the placed foot and the knee falls inside the foot. In this case, simply shorten the width of the step taken to allow you to align the tibia over the placed foot.

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Starting Position: Stand with your feet parallel facing forward and hip-width apart. Position your hands where comfortable to help you maintain your balance during the exercise. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Keep your head facing slightly upwards and shift your weight onto your heels.

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Place a barbell in a rack at about shoulder-height. Dip under the bar so that it rests behind the neck across the top of the back and shoulder blades, and grip the bar with the hands just outside the shoulders. Raise the chest and squeeze the shoulder blades together to maintain a straight back throughout the entire movement. Stand up to bring the bar off the rack and step backwards, placing both feet approximately hip-width apart and squarely set on the floor with the toes pointed forward. (Tip: for more development on the outside of calves point feet slightly inwards.) Keep a slight bend in knees, and press the toes into the ground while lifting the heels up. Pause at the top, and slowly roll the heels back down to the floor, then pause again and repeat for the desired number of repetitions.

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Place a barbell in a rack at about shoulder-height. Dip under the bar so that it rests behind the neck across the top of the back and shoulder blades, and grip the bar with the hands just outside the shoulders. Raise the chest and squeeze the shoulder blades together to maintain a straight back throughout the entire movement.

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Step 1

Starting Position: Assume a seated position, extending one leg out in front. Secure a cable or resistance band around the ball of that foot. The resistance should be pulling the bottom of your foot away from you.

Step 2

Start with your foot in plantar flexion (toes pointed forward away from your body) and slowly dorsiflex the ankle (pulling your toes towards your shin). Slowly return to your starting position, controlling the speed of movement and repeat.

Step 3

The movement comes from your ankle, so avoid any bending or full extension of your knee throughout the movement. Always aim to keep your foot aligned facing forward.

Step 4

As an exercise progression, modify your movement to include a slight foot rotation as you dorsiflex the ankle (toes point towards the ceiling). The direction of your slight rotation should be into inversion (bringing the big toe towards your shin bone).

Attempt to sit upright and avoid any excessive arching or slouching in the low back.

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Starting Position: Assume a seated position, extending one leg out in front. Secure a cable or resistance band around the ball of that foot. The resistance should be pulling the bottom of your foot away from you. Start with your foot in plantar flexion (toes pointed forward away from your body) and slowly dorsiflex the ankle (pulling your toes towards your shin).

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3/6/23
Bench
Warm up 95 pounds
135 max

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3/13/23
Bench and inverted rows
2x10 inverted rows
3x10 bench 95

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I will do lunges to help my legs with endurance

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Bench 3/10 115

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3/22/23
Bicep Curls 5x10 30 pounds

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4/17/23
Rolled out muscles with roller

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4/19/23
Rolled out muscles/ Track Meet that day

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4/28/23
Barbell squat 3x10 135 pounds

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5/3/23
Bicep Curl 5x10 35 pounds
Inverted rows 2x20

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5/8/23
Bench MAX 150 no rep