Foundational Exercises Review Assignment

Taylor Ewert, 620696

Trinity Western University

HKIN 303: Advanced Strength Training

Dr. Bill Luke

October 7, 2023
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Exercis Prime Origin of PM Insertion of Photograph of Photograph of

e Name Movers PM exercise mid exercise
(PM) & starting position
Assistive position
(A)
PM = Pec major: Pec major: crest
Flat pectoralis clavicular part: of greater
major, anterior surface tubercle of the
Bench - pectoralis of medial half of humerus
BB minor clavicle; Pec minor:
A = triceps sternocostal medial border
brachii, part: anterior and upper
anterior surface of surface of
deltoid sternum, costal coracoid Figure 1: Own picture
cartilages of ribs process of Figure 2: Own picture
1-5: abdominal scapula
part: anterior
layer of rectus
sheath
Pec minor:
anterior surface
of costal
cartilages of ribs
3-5
Incline PM = Pec major: Pec major: crest
Bench - pectoralis clavicular part: of greater
major, anterior surface tubercle of the
DB pectoralis of medial half of humerus
minor clavicle; Pec minor:
A = triceps Pec minor: medial border
brachii, anterior surface and upper
anterior of costal surface of
deltoid cartilages of ribs coracoid Figure 1: Essentials Figure 2: Essentials
3-5 process of of Strength Training of Strength Training
scapula and Conditioning 4th and Conditioning 4th
ed. Pg, 373 ed. Pg, 373

Decline PM = Pec major: Pec major: crest

Bench - pectoralis sternocostal of greater
major, part: anterior tubercle of the
DB pectoralis surface of humerus
minor sternum, costal Pec minor: Figure 1: Decline Figure 2: Decline
A = triceps cartilages of ribs medial border Dumbbell Bench Dumbbell Bench
brachii, 1-5: and upper Press-Chest Exercise, Press-Chest Exercise,
anterior Pec minor: surface of Youtube Youtube
deltoid anterior surface coracoid
of costal process of
cartilages of ribs scapula
3-5
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Front PM = gluteus Glute max: Glute max:

Squat – maximus, anteroposterior iliotibial tract,
vastus surface of gluteal
BB lateralis, scrum and tuberosity of
vastus coccyx, gluteal femur
intermedius, surface of ilium, Vastus lateralis:
vastus thoracolumbar tibial tuberosity, Figure 1: Essentials Figure 2: Essentials
of Strength Training of Strength Training
medialis, fascia, patella; and Conditioning 4th and Conditioning 4th
rectus femoris Sacrotuberous Vastus ed. Pg, 382 ed. Pg, 382
A = biceps ligament; intermedius and
femoris, Vastus lateralis: recuts femoris:
semitendinosu intertrochanteri tibial tuberosity,
s, c line, greater patella;
semimembran trochanter, Vastus medialis:
osus, adductor gluteal tibial tuberosity,
magnus tuberosity, linea patella;
aspera of
femur;
Vastus
intermedius:
anterior surface
of femoral shaft
Vastus medialis:
intertrochanteri
c line, pectineal
line of femur,
linea aspera,
medial
supracondylar
line of femur;
Rectus femoris:
anterior inferior
iliac spine,
supraacetabular
groove
Sumo PM = gluteus Glute max: Glute max:
Squat – maximus, anteroposterior iliotibial tract,
rectus surface of gluteal
BB femoris, scrum and tuberosity of
vastus coccyx, gluteal femur
lateralis, surface of ilium, Vastus lateralis:
vastus thoracolumbar tibial tuberosity,
Figure 2: Barbell
medialis, fascia, patella; Sumo Squat, Youtube
Figure 1: Barbell
vastus Sacrotuberous Vastus Sumo Squat, Youtube
intermedius ligament; intermedius and
A = biceps Rectus femoris: recuts femoris:
femoris, anterior inferior tibial tuberosity,
semitendinosu iliac spine, patella;
s, supraacetabular Vastus medialis:
semimembran groove tibial tuberosity,
osus, adductor Vastus lateralis: patella;
magnus intertrochanteri
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c line, greater
trochanter,
gluteal
tuberosity, linea
aspera of
femur;
Vastus
intermedius:
anterior surface
of femoral shaft
Vastus medialis:
intertrochanteri
c line, pectineal
line of femur,
linea aspera,
medial
supracondylar
line of femur
Back PM = gluteus Glute max: Glute max:
Squat – maximus, anteroposterior iliotibial tract,
rectus surface of gluteal
BB femoris, scrum and tuberosity of
vastus coccyx, gluteal femur
lateralis, surface of ilium, Vastus lateralis:
vastus thoracolumbar tibial tuberosity,
medialis, fascia, patella;
vastus Sacrotuberous Vastus Figure 2: Own picture
intermedius ligament; intermedius and
A = biceps Rectus femoris: recuts femoris:
femoris, anterior inferior tibial tuberosity, Figure 1: Own picture
semitendinosu iliac spine, patella;
s, supraacetabular Vastus medialis:
semimembran groove tibial tuberosity,
osus, adductor Vastus lateralis: patella;
magnus intertrochanteri
c line, greater
trochanter,
gluteal
tuberosity, linea
aspera of
femur;
Vastus
intermedius:
anterior surface
of femoral shaft
Vastus medialis:
intertrochanteri
c line, pectineal
line of femur,
linea aspera,
medial
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supracondylar
line of femur
SL PM = gluteus Glute max: Glute max:
Romania maximus, anteroposterior iliotibial tract,
semimembran surface of gluteal
n osus, scrum and tuberosity of
Deadlift semitendinosu coccyx, gluteal femur
– DB s, bicep surface of ilium, Vastus lateralis:
femoris, thoracolumbar tibial tuberosity,
A = vastus fascia, patella;
lateralis, Sacrotuberous Semimembrano
vastus ligament; sus: medial
intermedius, Semimembrano condyle of tibia Figure 2: Single Leg
RDL, Youtube
vastus sus: Semitendinosus
medialis, superolateral : proximal end Figure 1: Single Leg
rectus impression of of tibia below RDL, Youtube
femoris, ischial medial condyle;
erector spinae tuberosity; Bicep femoris:
Semitendinosus head of fibula
: ischial
tuberosity
Bicep femoris:
long head:
ischial
tuberosity,
Sacrotuberous
ligament, short
head: linea
aspera of
femur, lateral
supracondylar
line of femur
Deadlift PM = gluteus Glute max: Glute max:
– BB maximus, anteroposterior iliotibial tract,
semimembran surface of gluteal
osus, scrum and tuberosity of
semitendinosu coccyx, gluteal femur
s, bicep surface of ilium, Vastus lateralis:
femoris, thoracolumbar tibial tuberosity,
A = vastus fascia, patella;
lateralis, Sacrotuberous Semimembrano
vastus ligament; sus: medial
intermedius, Semimembrano condyle of tibia
vastus sus: Semitendinosus Figure 1: Essentials Figure 2: Essentials
medialis, superolateral : proximal end of Strength Training of Strength Training
and Conditioning 4th
rectus impression of of tibia below and Conditioning 4th
ed. Pg, 389
femoris, ischial medial condyle; ed. Pg, 389
erector tuberosity; Bicep femoris:
spinae, Semitendinosus head of fibula
latissimus : ischial
dorsi tuberosity
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Bicep femoris:
long head:
ischial
tuberosity,
Sacrotuberous
ligament, short
head: linea
aspera of
femur, lateral
supracondylar
line of femur
Rear Lat PM = Lats: spinous Lats:
Pulldown latissimus process of T7- intertubercular
dorsi T12, posterior sulcus of
– cable A = biceps third of crest of humerus
brachii, ilium, ribs 9-12, Between
posterior inferior angle of pectoralis major
deltoid, scapula and teres major
trapezius, muscles
rhomboids,
teres, major
Figure 1: Own picture
Figure 2: Own picture

Single- PM = Lats: spinous Lats:

arm DB latissimus process of T7- intertubercular
dorsi, teres T12, posterior sulcus of
Bent major third of crest of humerus
Over A = trapezius, ilium, ribs 9-12, Between
Row - DB posterior inferior angle of pectoralis major
deltoid, scapula and teres major
rhomboids, Teres major: muscles
biceps brachii dorsal surface Teres major: Figure 1: Essentials Figure 2: Essentials
of the inferior medial lip of the of Strength Training of Strength Training
angle of scapula intertubercular and Conditioning 4th and Conditioning 4th
ed. Pg, 363 ed. Pg, 363
groove of the
humerus
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High-to- PM: internal Internal Internal

low and external oblique: oblique: inferior
obliques anterior two- orders of ribs
Woodch A: recuts thirds of lilac 10-12, linea
op – abdominis, crest, alba, pubic crest
cable transvers iliopectineal and pectin pubis
abdominis, arch, External
deltoids, thoracolumbar obliques: linea
subscapularis, facia alba, pubic
infraspinatus, External tubercle,
teres minor, obliques: anterior half of
supraspinatus external iliac crest Figure 1: Cable Figure 2: Cable
surfaces of ribs Woodchop (High to Woodchop (High to
Low), Youtube Low), Youtube
5-12

PM: Lateral head: Posterior

Straight- gastrocnemius upper surface of the
leg Calf A: soleus, posterolateral calcaneus via
tibialis surface of the calcaneal
Raise – anterior lateral condyle tendon
DB of femur;
Medial head:
posterior
surface of
medial femoral
condyle,
popliteal
surface of Figure 2: Dumbbell
Figure 1: Dumbbell
femoral shaft Calf Raise, Youtube Calf Raise, Youtube

PM: soleus, Soleus: soleal Soleus:

Bent-leg gastrocnemius line, medial posterior
Calf A: tibialis border of tibia, surface of
anterior head of fibula, calcaneus
Raise – posterior Gastrocnemius:
DB border of fibula Posterior
Gastrocnemius: surface of the
Lateral head: calcaneus via
upper the calcaneal
posterolateral tendon
surface of
lateral condyle Figure 1: Bent Knee Figure 2: Bent Knee
of femur; Calf Raises, Youtube Calf Raises, Youtube
Medial head:
posterior
surface of
medial femoral
condyle,
popliteal
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surface of
femoral shaft
Bicep PM: biceps Short head: Short head:
curl – DB brachii apex of coracoid radial tuberosity
A: brachialis, process of the of the radius
brachioradialis scapula Long head:
Long head: deep fascia of
supraglenoid forearm
tubercle of the
scapula

Figure 1: Bowflex Figure 2: Bowflex

How-To | Bicep Curls How-To | Bicep Curls
for Beginners, for Beginners,
Youtube Youtube

Bicep PM: brachialis Distal half of Coronoid

Hammer A: biceps anterior surface process of the
brachii, of humerus ulna, tuberosity
Curl – DB brachioradialis of ulna

Figure 1: Essentials Figure 2: Essentials

of Strength Training of Strength Training
and Conditioning 4th and Conditioning 4th
ed. Pg, 368 ed. Pg, 368

Tricep PM: triceps Long head: Olecranon of

Single- brachii infraglenoid ula and fascia of
A: tubercle or forearm
arm brachioradialis scapula
Press Medial head:
down – posterior
Cable surface of the
humerus
(inferior to
radial groove)
Lateral head:
posterior Figure 1: Cable Figure 2: Cable
surface of the Single Arm Single Arm
humerus Pushdown, Youtube Pushdown, Youtube
(superior to
radial groove)
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References

Haff, G.G. & Triplett, N.J. (eds.) (2016). Essentials of Strength Training and

Conditioning. 4th ed. Champaign, IL: Human Kinetics.

YouTube. (2013). Cable Woodchop (High to Low). Youtube.

https://www.youtube.com/watch?v=WKFHw415Vdw.

YouTube. (2014). Bent Knee Calf Raises. Youtube.

https://www.youtube.com/watch?v=OiVMaDp0LqA

YouTube. (2014). Dumbell Calf Raise. Youtube.

https://www.youtube.com/watch?v=_iYwv4QVFjM.

YouTube. (2015). Decline Dumbbell Bench Press- Chest Exercise. Youtube.

https://www.youtube.com/watch?v=0xRvl4Qv3ZY.

YouTube. (2016). Single Leg RDL. Youtube.

https://www.youtube.com/watch?v=MsE_T9nAsSE.

YouTube. (2017). Bowflex How-To | Biceps Curls for Beginners. Youtube.

https://www.youtube.com/watch?v=Nkl8WnH6tDU.

YouTube. (2019). Cable Single Arm Pushdown. Youtube.

https://www.youtube.com/watch?v=Cp_bShvMY4c.

YouTube. (2022). Barbell Sumo Squat. Youtube.

https://www.youtube.com/watch?v=XbXRGhLDtgc