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Conditioning Exercises

This document provides instructions for four conditioning exercises: squats, planks, glute bridges, and pull-ups. Squats work the lower body and hips while planks target the core and back. Glute bridges focus on strengthening the glutes and hips. Pull-ups work the back, shoulders, and biceps. Each exercise lists the muscle groups targeted and provides step-by-step instructions for proper form to perform sets and reps safely and effectively.

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CHRIST GAMING
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1K views

Conditioning Exercises

This document provides instructions for four conditioning exercises: squats, planks, glute bridges, and pull-ups. Squats work the lower body and hips while planks target the core and back. Glute bridges focus on strengthening the glutes and hips. Pull-ups work the back, shoulders, and biceps. Each exercise lists the muscle groups targeted and provides step-by-step instructions for proper form to perform sets and reps safely and effectively.

Uploaded by

CHRIST GAMING
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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C O N D I T I O N I N G

E X E R C I S E S
Squats
• Are one of the most effective strength and conditioning exercises for your lower body.
It improves the explosiveness of your glutes, hip hinges, and quads. It also strengthens
stabilizer muscles around your knees.
• Stand with your feet a little more than shoulder-width apart and pointed outward at a
45-degree angle.
• Roll your shoulders back and look straight ahead.
• Push your hips back over your heels and drop as low as you can. Imagine you’re
attempting to sit on a chair placed behind you.
• Push through at your heels and return to the starting position. Go for three sets of as
many reps as you can do.
Planks
• are an effective way to work stabilizer muscles in your core. It also
targets muscles in your back, shoulders, and glutes
• Get on the ground as if you were getting ready to perform push-ups,
but use your forearms as your base instead of your hands.
• Tighten your entire body and hold the position for as long as you can.
Rest for 30 seconds and go it again. Aim for three sets.
Glute Bridges
• You can start using only your body weight and add weights to increase the
challenge as your muscles become stronger.
• Lay on your back with your feet about hip-width apart and flat on the ground.
• Bring your feet close to your backside and drive your hips upwards by
pushing with your heels. Hold the position for a second.
• Bring your hips close to the ground, but don’t make contact with it. Hold the
position for three seconds to complete a rep.
• Try to get three sets of 8 to 12 reps.
Pull-ups
• are a great way to strengthen your back, shoulders, and biceps. All you need to
perform this exercise is a bar you can hang onto. 
• Stand underneath a pull-up bar and grab onto it. Your feet should be elevated off
the ground, and your hands should be a little more than shoulder-width apart. 
• Grab the bar with an overhand grip to make your back muscles do most of the
work, or use an underhanded grip to engage your biceps more.
• Pull yourself up towards the bar until your chin is at the same level. Return to
the starting position with you hanging on to the bar to complete a rep. Try to get
three sets of as many reps as you can perform.

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