Topic 3

Major muscle groups and functions

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Ankle

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Major muscle groups of the ankle

Anterior Leg Posterior Leg

Anterior Leg Posterior Leg

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer
Strengthening
exercises

- Weighted Standing Calf raises

(machine or step)
- Weighted Seated calf raises
- Hold squat to calf raises
- Ropes
- Running

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Knee

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Major
muscle
groups of
the knee

1- Quadricep (Anterior):
It is made up of 4 muscles

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Strengthening exercises
1. Body weight squat
2. Barbell squat
3. Smith machine
4. Leg press
5. Leg extension (explaining the Movements that are not allowed to do anymore)
6. Wall sits
7. Bulgarian split lunges
8. Step up
9. Walking lunges
10. Pistol squats

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Major muscle groups of
the knee

2- Hamstring (Posterior):

It is made up of 3 muscles

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Strengthening
exercises

o Single stiff leg deadlift

o Swiss ball Hamstring curl
o Leg curl machine
o Good morning

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

3- Adductors/ Inner thighs

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Strengthening
exercises for
Adductors
• Lateral lunges
• Sumo squats
• Side lying hip adduction
• Squat to side leg raise (kick0
• Cable hip adductor (inside)
• Seated hip adduction (machine)

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 4- Abductors

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Strengthening
exercises for
abductors
• Cable hip abductor
• Lying Hip circles
• Curtsy lunges
• Lying banded
clamshell

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

The Hip

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Muscles of the Hip

3 Gluteal muscles
1. Gluteus Medius
o Internal rotation and abduction of
the thigh

2. Gluteus Minimus
o Hip stabilizer and abductor of the
hip)

3. Glutes Maximus
o (extension, external rotation,
abduction and adduction of the
thigh) Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer
Strengthening
exercises

1. Hip thrust
2. Glute bridge
3. Split squats
4. Cable glute kickback
5. Lying kickbacks
6. Single/double leg deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Squats variations

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Basic squat

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Wall squat/
wall sit

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Back squat

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Front squat

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Sumo Squat

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Overhead
Squat

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Pistol
Squat

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Split
Squat

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Lunges Variations
➢ Reverse Lunges: for hamstrings and
glutes
➢ Forward lunges: for quadriceps
➢ Static lunges: more knee stability
➢ Lateral lunges: for adductors
➢ Curtsy lunges: for abductors
➢ Walking lunges: for quadriceps

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Muscles of the Quadriceps
1. Rectus Femoris.
2. Vastus Lateralis.
3. Vastus Intermedius.
4. Vastus Medialis.
(all are responsible for hip flexion and knee
extension)

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Strengthening
exercises

1. Squat variations
2. Leg extension
3. Step ups
4. Leg press

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Lumber
Spine

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Strengthening exercises for the back

- Lat Pull down

- Pull Ups
- Chin ups
- Cable Pull down
- Cable row
- Back extension machine
- Bent over row (barbell)
- Deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Sternocleidomastoid

Anterior deltoid
Subscapularis
Middle deltoid
Muscles of the shoulder joint Coracobrachialis

Clavicular portion
1. Rotator Cuff muscles
o Subscapularis (abduction)
o Supraspinatus (internal rotation)
o Infraspinatus (external rotation) Brachialis Biceps brachii
o Teres minor (external rotation) Brachialis
2. Latissimus Dorsi Pronator
o (adduct, medially rotate and extend arm at
teres
the glenohumeral joint)
3. Trapezius Brachioradialis
o (elevates, depresses and retracts the
scapula)
4. Rhomboids
o (retracts the scapula) Levator scapulae
5. Triceps Middle trapezius
Supraspinatus
o (extension of the elbow joint)
6. Biceps Infraspinatus
o (flexion and supination of the forearm)
Teros minor
7. Pectoralis minor Middle deltoid
o (scapular protraction, depression and internal rotation) Posterior deltoid Teres major
8. Pectoralis major Rhomboids
Rhomboids
o (flexion, adduction and internal rotation of the humerus)
9. Deltoid
o (abduction and flexion of the shoulder joint)
dorsi

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer Anconeus

Strengthening exercises for shoulders

- Front raise
- Lateral raise
- Shoulder press
- Shoulder flies
- Arnold press
- Leaning lateral raise

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Strengthening exercises for the chest

• Incline Chest press (DB/ barbell)

• Decline chest press (DB/ barbell)
• Flat bench Chest press (DB/
barbell)
• Pushups
• Cable Crossover

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Strengthening exercises
for biceps

• Bicep Curl (barbell/ DB/ Cable

• Hammer Curl
• Incline Curl

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Strengthening exercises for triceps

• Diamond Push-Ups
• Triceps Kickbacks
• Triceps Dips
• Overhead Triceps Extensions
• Rope Pushdowns
• Bar Pushdowns
• Lying Triceps Extensions

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Level 1:

• Plank
• Side plank
• Reverse plank
• Static crunch
• Static side crunch
• Bicycle

Core •
•
Tuck knees to chest
Side roll

strengthening Level 2:

• Toe touches or heel touches

• Toe touches: left- right
• Leg raises

Level 3:

• Deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Steps to perform the
best deadlift
technique:

1. Bridge
2. Kettlebell Swings
3. Hip thrust
4. PVC Pipe Hip Hinge

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Deadlift variations:

- Basic Deadlift
- Sumo deadlift
- Power deadlift (explosivity)
- Romanian deadlift (eccentric and concentric)
- Stiff deadlift
- Snatch deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Basic
Deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Sumo
Deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

Romanian
Deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Stiff Deadlift
Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer
 Snatch Deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer

 Power Deadlift

Mrs. Jenny Nassar- Fitness Instructor, Personal Trainer