KIN 426-Toups
LAB 6-Alternative Training Methods
Fall 2020
Name: __________________________________
BODYWEIGHT TRAINING
1. TRX Body weight pushup
a. Perform 8-10 reps of a standard pushup
b. Perform 8-10 reps of a pushup with feet in the TRX handles
2. TRX Overhead back extension
a. With arms extended overhead and hands on the TRX, perform 8-10 reps of hip
extension, keeping tight core and neutral spine for the duration of the set. Arms remain
in an extended position as the hips flex and extend.
3. TRX I-Y-T
a. With arms straight, rotate your shoulders upward and backward (shoulder flexion) until
your arms and body form the letter “I”, repeat to form a “Y”, then a “T”. Elbows should
stay straight at all times, with all movement at the shoulder joint. Perform 5-6 reps of all
three movements
KETTLEBELL TRAINING
1. Kettlebell Swings
a. Execute a set of 15 Kettlebell swings, focusing on the hip hinge and drive. Do not lift at
the shoulders.
2. Kettlebell Turkish Get-up
a. Execute one set of 10 Turkish Get-ups on each side.
3. Kettlebell Single-arm Clean
a. Using a moderate to heavy KB, perform a set of 5 cleans with each arm.
ELASTIC BANDS
1. Perform one set of 10 dumbbell lateral raises. Rest for 2 minutes.
2. Perform one set of 10 lateral raises with one of the elastic bands.
Which training device created more tension in the deltoid muscle?__________________
3. Perform 1 set of 10 back squats with the superbands added to the end of the bar.
4. Perform 1 set of lateral walks (40s) with the cuffed elastic bands.
5. Standing core exercises
a. Pallof Press
b. Banded “landmine”
c. OH Kneel to Stand
KIN 426-Toups
LAB 6-Alternative Training Methods
Fall 2020
INSTABILITY DEVICE
1. Goblet squat comparison.
a. Perform one set of 10 goblet squats with a moderate weight.
b. Attempt to perform this same set on an inverted BOSU ball. (CAUTION: This requires a
very strong sense of balance! You are not required to do this if you are unsure of your
balance capability.)
2. Stability ball core work.
a. Stability ball rollout
b. Stability ball pike/knee up