ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1. Place a bar on the ground behind the head of an incline bench.
2. Lay on the bench face down. With a phonated grip, pick the barbell up from the
floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting
position.

1.
Execution Phase
1. To begin, raise the barbell out in front of your head while keeping your arms
extended.

1.
Follow Through Phase
1. Return to the starting position. 2. Continue to do the amount of reps you would like
to complete.

1.

Criteria Sheet
Name of the Activity/Skill: Straight Raises on Incline Bench

Use the Critical Elements to evaluate your primary objective. To build mass.
Materials that may be needed. Inclined surface and a ez curl bat
Possible Dangers. weight falling on you. Dislocation.
Benefits. Build mass.
How would you use the S.A.I.D. Principle to adapt this exercise? Do more reps to
make your body used to the activity
How can you make this exercise focus on Muscular Strength? By using weights to
strengthen your shoulders
How can you make this exercise focus on Muscular Endurance? By doing less
weight and higher reps.

citeria Sheet
Name of the Activity/Skill: Front Two-Dumbbell Raise

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on
front of your thighs at arms length with the palms of the hand facing your thighs. This will be
your starting position.

Execution Phase
1.While maintaining the torso stationary (no swinging), lift the dumbbells to the front
with a slight bend on the elbow and the palms of the hands always facing down. Continue to
go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion
of the movement and pause for a second at the top.

3.
Follow Through Phase
1. As you inhale, lower the dumbbells back down slowly to the starting position.
2. Repeat for the recommended amount of repetitions.

Use the Critical Elements to evaluate your primary objective. To build mass.
Materials that may be needed. Two dumbbells.
Possible Dangers. weight falling on you. Dislocation.
Benefits. Build mass.
How would you use the S.A.I.D. Principle to adapt this exercise? Do more reps to
make your body used to the activity
How can you make this exercise focus on Muscular Strength? By using weights to
strengthen your shoulders
How can you make this exercise focus on Muscular Endurance? By doing less
weight and higher reps.

Criteria Sheet
Name of the Activity/Skill: Dumbbell Lying One-Arm Rear Lateral Raise

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.While holding a dumbbell in one hand, lay with your chest down on a slightly inclined
(around 15 degrees when measured from the floor) adjustable bench. The other hand can be used
to hold to the leg of the bench for stability.
2.Position the palm of the hand that is holding the dumbbell in a neutral manner (palms
facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your
starting position.
3.Now raise the arm with the dumbbell to the side until your elbow is at shoulder height
and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to
the torso while keeping your arm extended throughout the movement. Also, keep the contraction at
the top for a second.

Execution Phase
1.Now raise the arm with the dumbbell to the side until your elbow is at shoulder height
and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to
the torso while keeping your arm extended throughout the movement. Also, keep the contraction at

the top for a second.

1.
Follow Through Phase
1.Slowly lower the dumbbell to the starting position as you inhale.
2.Repeat for the recommended amount of repetitions.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed, dumbbells and an inclined surface
Possible Dangers,pulling a muscle, dropping a weight on yourself.
Benefits, builds mass and strengthens the shoulders.
How would you use the S.A.I.D. Principle to adapt this exercise,by
training your body to be ready for constant use.
How can you make this exercise focus on Muscular Strength, by using
low reps and high weight.
How can you make this exercise focus on Muscular Endurance, high
reps low weight

Criteria Sheet
Name of the Activity/Skill: Bent Over Dumbbell Rear Delt Raise With Head On Bench

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Stand up straight while holding a dumbbell in each hand and with an incline bench in
front of you.

Execution Phase
1.While keeping your back straight and maintaining the natural arch of your back,
lean forward until your forehead touches the bench in front of you. Let the arms hang in front
of you perpendicular to the ground. The palms of your hands should be facing each other and
your torso should be parallel to the floor. This will be your starting position.
2.Keeping your torso forward and stationary, and the arms straight with a slight bend
at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor.
Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as
opposed to the side.

Follow Through Phase

1.After a one second contraction at the top, slowly lower the dumbbells back to the
starting position.
2.Repeat the recommended amount of repetitions.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed. Bench and dumbbells
Possible Dangers, pulled muscles ,dropped weights
Benefits, builds muscle
How would you use the S.A.I.D. Principle to adapt this exercise, use your arms to get them
more prepared for active use
How can you make this exercise focus on Muscular Strength, low reps high weight.
How can you make this exercise focus on Muscular Endurance, high reps low weight.

Criteria Sheet
Name of the Activity/Skill: Bradford/Rocky Presses

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.Sit on a Military Press Bench with a bar at shoulder level with a pronated grip
(palms facing forward). Tip: Your grip should be wider than shoulder width and it should
create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
This is your starting position.

Execution Phase
1.Once you pick up the barbell with the correct grip, lift the bar up over your head by
locking your arms.
2.Now lower the bar down to the back of the head slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
3.Lower the bar down to the starting position slowly as you inhale. This is one
repetition.

Follow Through Phase

1.Alternate in this manner until you complete the recommended amount of
repetitions.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed,barbell
Possible Dangers, pulled muscles
Benefits, builds shoulder muscles
How would you use the S.A.I.D. Principle to adapt this exercise, keep training the body for
motion
How can you make this exercise focus on Muscular Strength, high weight low reps.
How can you make this exercise focus on Muscular Endurance, low weight high reps

Criteria Sheet
Name of the Activity/Skill:

Arm Circles
ILLUSTRTION
Preparatory Phase

Execution Phase

Follow Through Phase

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Stand up and extend your arms straight out by the sides. The arms should
be parallel to the floor and perpendicular (90-degree angle) to your torso.
This will be your starting position

Slowly start to make circles of about 1 foot in diameter with each

outstretched arm. Breathe normally as you perform the movement.

Continue the circular motion of the outstretched arms for about ten seconds.
Then reverse the movement, going the opposite direction

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed: None
Possible Dangers: Hurting a Ligament in the shoulders
Benefits: Build Mass
How would you use the S.A.I.D. Principle to adapt this exercise: Do more reps, so the body can
adapt to the workout.
How can you make this exercise focus on Muscular Strength: You can do this by using some
dumbbells

 How can you make this exercise focus on Muscular Endurance: You can do this By timing
yourself.

Criteria Sheet
Name of the Activity/Skill: Upward Stretch
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Extend both hands straight above your head, palms touching.

1.

Slowly push your hands up and back, keeping your back straight.

Execution Phase

Follow Through Phase

Put your arms back to your side.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed: None
Possible Dangers: You could hurt a ligament, and you can hurt your shoulder.
Benefits: You can help your arms flexibility
How would you use the S.A.I.D. Principle to adapt this exercise: Stretching does absolutely
nothing to prevent injuries
How can you make this exercise focus on Muscular Strength: Do this for a length of time.
How can you make this exercise focus on Muscular Endurance: You can just time yourself.

Criteria Sheet
Name of the Activity/Skill:Side Wrist Pull
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
This stretch works best standing. Cross your left arm over the midline of your body
and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a
bent left arm.

Execution Phase

Follow Through Phase

Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate
in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides

Put arms to your side to rest

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed: None
Possible Dangers: Static passive stretching will dampen the nervous system activation of th

involved muscles, essentially making them looser, weaker, and less stable for at least an hou
afterwards

Benefits: It gets your muscles going and blood flowing

How would you use the S.A.I.D. Principle to adapt this exercise: Studies also show that
can effectively prevent injuries

How can you make this exercise focus on Muscular Strength: The workout works on your
area

How can you make this exercise focus on Muscular Endurance: You can do this multiple t

Criteria Sheet
Name of the Activity/Skill:KNEELING ARM DRILL
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in
front, and right knee down. Apply pressure through the front heel to keep your glutes and
hamstrings activated.

Execution Phase
Begin by blocking the arms in long, pendulum like swings. Close the arm angle,
blocking with the arms as you would when jogging, progressing to a run and finally a sprint.

As soon as your hands pass the hip, accelerate them forward during the sprinting
motion to move them as quickly as possible.

Follow Through Phase

Switch knees and repeat.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed: None
Possible Dangers: Patellar tendinitis, Spinal shrinkage, and the problem of added weight
Benefits: It gets your muscles going and blood flowing
How would you use the S.A.I.D. Principle to adapt this exercise: Studies also show that you can
effectively prevent injuries

How can you make this exercise focus on Muscular Strength: This exercise also focus on the
abdominals

How can you make this exercise focus on Muscular Endurance: You should do multiple sets

Criteria Sheet
Name of the Activity/Skill: Seated Front Deltoid
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Sit upright on the floor with your legs bent, your partner standing behind you. Stick
your arms straight out to your sides, with your palms facing the ground. Attempt to move them
as far behind you as possible, as your assistant holds your wrists. This will be your starting
position.

Execution Phase
Keeping your elbows straight, attempt to move your arms to the front, with your
partner gently restraining you to prevent any actual movement for 10-20 seconds.

Follow Through Phase

Now, relax your muscles and allow your partner to gently increase the stretch on the
shoulders and chest. Hold for 10 to 20 seconds.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed: None, but you need a partner.
Possible Dangers: Overemphasizing Front Deltoids
Benefits: This work out also works on your chest area
How would you use the S.A.I.D. Principle to adapt this exercise: Keep doing this exercise so your
body can adapt.
How can you make this exercise focus on Muscular Strength: You can do multiple reps of the exercise.
How can you make this exercise focus on Muscular Endurance: You can do this longer than
the regular 20 seconds.