ADVANCED EXERCISE PROGRAM
Once you’ve been exercising for a while, you can vary your routine and continue to increase your muscular strength and endurance by adding additional exercises.
As with the beginning exercise program, if you can do more than 12 repetitions of an exercise, you need to add more weight, and if you can’t do at least 8 repetitions, you need to decrease your weight. Three sets of 8 to 12 repetitions is the maximum number of sets you should do.
Click on the links below to learn more about each exercise in the advanced exercise program and to watch videos of each exercise being correctly executed by Guard athletes.
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Biceps curl
The biceps curl is one of the most basic and most effective exercises to strengthen your biceps.
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Leg extension
If you want to tone and strengthen your quadriceps muscles in the front of your thigh, do leg extensions.
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Leg raises
The leg raise helps strengthen abdominal muscles and hip flexors, the muscles used to help move your hips forward.
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Seated row
The seated row builds back muscles and biceps, which you use to lift, carry, pull, and climb.
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Shoulder shrug
Shoulder shrugs condition trapezius muscle, the central muscle of upper back that helps you raise your arms.
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Triceps extension
Your triceps muscle is in the back of your upper arm, and its main function is to allow you to straighten your arm.
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