Download the full resource for LCPE Resistance Training Exercises
Warm Up 1
Warm Up 2
Upper Body Pushing
Upper body pushing exercises primarily involve the extension of upper body joints such as elbows and shoulders. The primary muscles worked (agonists) are pectoralis, anterior deltoid and triceps. Anything that involves a “pushing” action through horizontal or vertical planes can be included in this category.
Upper Body Pulling
Upper body pulling exercises primarily involve the flexion of upper body joints such as elbows and shoulders. The primary muscles worked (agonists) are latissimus dorsi, posterior deltoid, lower trapezius, romboids and biceps. Anything that involves a “pulling” action through horizontal or vertical planes can be included in this category.
Lower Body
Lower body exercises are focused around the ankle, knee and hip joints. These generally comprise of complex movements which involve the use of 2 or more joints at one time. The key muscles used (agonists) are Glutes, hamstrings, calves and quads.
Core
The primary function of the core is to stabilize both the spine and hip structures. It comprises all of the muscles that support both structures. It is a lot more than just the “abs”. Correct engagement of primary muscles is key to developing a strong and functionally competent core. A mixture of exercises to address both posterior and anterior muscle groups have been included.