70 lines
3.2 KiB
YAML
70 lines
3.2 KiB
YAML
name: Starter Set
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source: Planet Fitness
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exercises:
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- name: Lat Pull Down
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descr: Sit upright with your knees secured under the pad. Grip the bar wider than
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shoulder-width. Pull the bar down to your chest, squeezing your shoulder blades
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together. Avoid leaning back excessively or using momentum.
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type: Machine-Based
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- name: Seated Row
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descr: With your chest firmly against the pad, grip the handles and pull straight
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back while keeping your elbows close to your body. Focus on retracting your shoulder
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blades and avoid rounding your back.
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type: Machine-Based
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- name: Shoulder Press
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descr: Sit with your back against the pad, grip the handles just outside shoulder-width.
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Press upward without locking out your elbows. Keep your neck relaxed and avoid
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shrugging your shoulders.
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type: Machine-Based
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- name: Chest Press
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descr: Adjust the seat so the handles are at mid-chest height. Push forward until arms
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are nearly extended, then return slowly. Keep wrists straight and dont let your elbows
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drop too low.
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type: Machine-Based
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- name: Tricep Press
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descr: With elbows close to your sides, press the handles downward in a controlled
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motion. Avoid flaring your elbows or using your shoulders to assist the motion.
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type: Machine-Based
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- name: Arm Curl
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descr: Position your arms over the pad and grip the handles. Curl the weight upward
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while keeping your upper arms stationary. Avoid using momentum and fully control
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the lowering phase.
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type: Machine-Based
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- name: Abdominal
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descr: Sit with the pads resting against your chest. Contract your abs to curl forward,
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keeping your lower back in contact with the pad. Avoid pulling with your arms
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or hips.
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type: Machine-Based
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- name: Rotary
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descr: Rotate your torso from side to side in a controlled motion, keeping your
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hips still. Focus on using your obliques to generate the twist, not momentum or
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the arms.
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type: Machine-Based
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- name: Leg Press
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descr: Place your feet shoulder-width on the platform. Press upward through your
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heels without locking your knees. Keep your back flat against the pad throughout
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the motion.
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type: Machine-Based
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- name: Leg Extension
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descr: Sit upright and align your knees with the pivot point. Extend your legs to
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a straightened position, then lower with control. Avoid jerky movements or lifting
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your hips off the seat.
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type: Machine-Based
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- name: Leg Curl
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descr: Lie face down or sit depending on the version. Curl your legs toward your
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glutes, focusing on hamstring engagement. Avoid arching your back or using momentum.
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type: Machine-Based
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- name: Adductor
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descr: Sit with legs placed outside the pads. Bring your legs together using inner
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thigh muscles. Control the motion both in and out, avoiding fast swings.
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type: Machine-Based
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- name: Abductor
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descr: Sit with legs inside the pads and push outward to engage outer thighs and
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glutes. Avoid leaning forward and keep the motion controlled throughout.
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type: Machine-Based
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- name: Calfs
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descr: Place the balls of your feet on the platform with heels hanging off. Raise
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your heels by contracting your calves, then slowly lower them below the platform
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level for a full stretch.
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type: Machine-Based
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