Delavier -Womens Strength Training Anatomy Workouts.pdf

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Women’s
Strength
Training
Anatomy
Workouts
Frédéric Delavier
Michael Gundill
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Delavier, Frédéric.
Delavier’s women’s strength training anatomy workouts / Frédéric Delavier, Michael
Gundill.
pages cm
Includes bibliographical references.
1. Muscles--Anatomy. 2. Weight training for women. 3. Muscle strength. I. Gundill,
Michael. II. Title.
QM151.D4512 2014
612.7’4082--dc23
2014021047
ISBN: 978-1-4504-6603-5 (print)
Copyright © 2015 by Frédéric Delavier
All rights reserved. Except for use in a review, the reproduction or utilization of this work
in any form or by any electronic, mechanical, or other means, now known or hereafter
invented, including xerography, photocopying, and recording, and in any information
storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information
relevant to the subject matter presented. It is published and sold with the understand-
ing that the author and publisher are not engaged in rendering legal, medical, or other
professional services by reason of their authorship or publication of this work. If medical
or other expert assistance is required, the services of a competent professional person
should be sought.
Developmental Editor:
Julie Marx Goodreau;
Associate Managing Editor:
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Copyeditor:
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Senior Graphic Designer:
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Keith Blomberg;
Illustrations (cover and interior):
© Frédéric Delavier;
Photographs
(interior):
© Human Kinetics;
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Courtesy of Frédéric Delavier;
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Art Manager:
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Manager:
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E6080
Women’s Strength
Training Anatomy
Workouts
Contents
Introduction viii
Part I
Developing Your Training Program
2
18
21
23
25
28
20 Steps to Creating a Personalized Program
Increasing Intensity
Preventing Injuries
Stretching
Cardio Training
Keeping a Workout Notebook
Part II
Exercises
30
36
Round Your Glutes
Warm Up the Glutes
Glute Exercises
❚
Hip Extension 38
❚
Bridge 49
❚
One-Leg Butt Press 53
❚
Lateral Hip Abduction 56
Stretch the Glutes
Gain Flexibility in the Hip Rotators
68
71
Tone Your Quadriceps
Warm Up the Quadriceps
Quadriceps Exercises
❚
Squat 78
❚
Leg Press 96
❚
Lunge 99
❚
Leg Extension 106
Stretch the Quadriceps
73
76
108
iv
Shape Your Hamstrings
Warm Up the Hamstrings
Hamstring Exercises
❚
Stiff-Leg Deadlift 114
❚
Lying Leg Curl 120
❚
Seated Leg Curl 126
❚
Thigh Adduction 129
Stretch the Hamstrings
109
112
136
Trim Your Calves
Warm Up the Calves
Calf Exercise
❚
Standing Calf Raise 143
Stretch the Calves
140
142
150
Flatten Your Abs
Warm Up the Abs
Abdominal Exercises
❚
Crunch 162
❚
Leg Raise 172
❚
Side Crunch 178
❚
Twist 182
❚
Static Stability 186
❚
Plank 187
Stretch the Abs
153
161
189
Curve Your Shoulders
Warm Up the Shoulders
Shoulder Exercises
❚
Lateral Raise 196
❚
Upright Row 206
❚
Bent-Over Lateral Raise
Stretch the Shoulders
190
194
211
216
v

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