Campus Recreation
Half Acre Rec and Wellness Center
Dept. 3604
1000 E. University Ave.
Laramie, WY 82071
Phone: (307) 766-5586
Fax: (307) 766-6720
Email: rec@uwyo.edu
This page is intended to:
Serve as a resource on proper exercise demonstration and execution*
Help you build your own workouts, whether you are at home or here in Half Acre Gym*
The exercises are organized by drop-down menu into the following categories:
Muscle Groups Involved (broadly classified as core, lower-body, upper-body or whole-body)
Equipment Involved (bodyweight, barbell, dumbbell, plate weight, etc.) This list will continue to expand as we create videos for more pieces of equipment found at Half Acre; Kettlebells, Circuit Machine, TRX®, ViPR Pro®, Bosu Ball®, Medicine Ball, Resistance Band, etc.
When designing your workout, consider these questions:
What is the intention of your training session?
Activation/Mobility - upregulate the nervous system to better respond to mechanical demands/create space within the body to encourage more movement.
Strength - producing the required amount of force to accomplish a given task. Consider the different types of strength: bodyweight strength, strength endurance, odd-position strength, starting strength, relative strength, and maximum strength.
Power - speed, explosiveness, agility, and quickness. The ability to move quickly.
Cardiorespiratory - increasing the ability of the heart and lungs to deliver oxygen to active tissues and clear metabolic byproducts efficiently.
Restorative – movements that are recovery-based and serve to restore homeostasis and reduce stress.
What muscle groups are you targeting?
What equipment do you have available?
Use the Exercise Video Library to help you create a workout or movement session that aligns with your goals, using the equipment that is available to you. If building a workout, remember to include a 5-15 minute warm-up and cool-down at each end of your workout to experience the best training adaptations. Have fun!
Hip Hinge Tilt (LLT)
Stir the Pot (LMT)
Helicopter Squat (LMT)
Seated Teeter Totter (LMT)
Quadruped Underhand Drag (LMT)
Loaded Bird Dog (LLT)
Swoop Up to Chop (LMT)
Backward Kayak (LMT)
Staggered Stance Shovel (LMT)
Hip Hinge Tilt (LLT)
Stir the Pot (LMT)
Helicopter Squat (LMT)
Seated Teeter Totter (LMT)
Quadruped Underhand Drag (LMT)
Loaded Bird Dog (LLT)
Swoop Up to Chop (LMT)
Backward Kayak (LMT)
Staggered Stance Shovel (LMT)
You may notice that each exercise has three letters next to its name, either LLT, ULT, LMT, or UMT. These abbreviations correspond to the 4-Quadrants below that can describe any type of movement.
LLT = Loaded Linear Training
ULT = Unloaded Linear Training
LMT = Loaded Multi-planar Training
UMT = Unloaded Multi-planar Training
“Linear Training” involves actions that occur in the sagittal plane, which divides the body into left and right halves. We can train with or without load in this plane of motion.
“Multi-planar Training” involves actions that occur in the other two planes of motion; the frontal plane which divides the body into a front and back half, and the transverse plane which divides the body into a top and bottom. Moving sideways incorporates moving through the frontal plane while rotating involves moving through the transverse plane. We can train with or without load in these other two planes of motion.
Training in each quadrant involves certain unique benefits and adaptations. Below
is a short list of benefits to each quadrant and some example exercises.
LLT = Greater recruitment of fast-twitch muscle fibers, ideal for hypertrophy and
max strength, high intra-muscular coordination, develop strength “close to the body.”
Exercise examples: barbell deadlift, deadlift, bicep curls, forward lunge to dumbbell
curl, front squat, bent over rows, incline bench press, overhead squat, kettlebell
swings, tricep kickbacks, indoor cycling.
ULT = Greater recruitment of stabilizing muscles, become “bodyweight strong,” increase
relative strength, improve “core” strength. Exercise examples: air squats, walking
lunges, standard pushups, inchworm, running, handstands, burpees, wall sits, jumping
rope, broad jumps.
LMT = Become “cowboy/rancher strong,” high inter-muscular coordination, become strong
in lengthened positions and odd-positions, high functional carryover to life and sport.
Exercise examples: Lateral lunge to forward reach with medicine ball, transverse lunge
to 1-arm dumbbell overhead reach, squat to rotational overhead press, Turkish getup,
cable chop, half-kneeling medicine ball rotational deadlift.
UMT = Become “bodyweight strong” in multiple positions and odd postures, increase
injury resistance and tissue tolerance at end ranges-of-motion. Exercise examples:
rotational squat with foot pivot, lateral crawl with pushup, Z getup, lateral lunge
to curtsy lunge, Brazilian pushup, lizard getup, squat to kick through, cartwheels,
TRX® 1-arm rotation row, kickboxing, agility ladder drills.
*Disclaimer: The University of Wyoming is not responsible for injuries, accidents, or illness that may occur during virtual offerings and fitness activities. Participants understand and agree that their use of these services is at their own risk. In addition, any information shared from other sources is for you to access at your discretion. The University of Wyoming is not accountable for the results of the content shared.
**4Q Concept Powered by IoM (Institute of Motion)
Campus Recreation
Half Acre Rec and Wellness Center
Dept. 3604
1000 E. University Ave.
Laramie, WY 82071
Phone: (307) 766-5586
Fax: (307) 766-6720
Email: rec@uwyo.edu