Focus Fitness Newsletter

Out & About
Program Template
Trainer : Mike Searson

Introduction

Here is a program that can be done anywhere! with no need for equipment even much space. So whether you’re on holiday, travelling with work or just can’t get to the gym you can still have a great workout to keep you going! You have two options with the program: 1. Go through the exercises in a circit format (one after the other 2-3 times) 2. do each exercise having 30sec rest after each set

Warm Up

If you’re at a hotel with some equpiment Cardio : 10 mins Hr 60-75% Stretches: Quads, hamstings, abdominal, shoulder and pecs If you don’t have anything... Go for a fast paced walk for atleast 10-20mins

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Push Up	Exercise	3	20		slow	75%	30sec
Bridge - Floor (1 Leg)	Exercise	3	20		slow	75%	30sec
Abdominal Crunch - Reverse on Floor	Exercise	3	20		slow	75%	30sec
Step Up (Frontal)	Exercise	3	20		slow	75%	30sec
Step Up	Exercise	3	20		slow	75%	30sec
Dips - Bench	Exercise	3	20		slow	75%	30sec
Bridge - Floor	Exercise	3	20		slow	75%	30sec
Cobra - Floor	Exercise	3	20		slow	75%	30sec
Crunch - Bicycles w/Shoulders Down	Exercise	3	20		slow	75%	30sec
Double Arm Wall Squat (Scapula)	Exercise	3	20		slow	75%	30sec

Cool Down

PUSH UP

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
Come into plank position with elbows extended, make sure the entire body is in a neutral position.

Movement :

Flexing at elbows, lower the body, maintaining neutral spine.
Push back to starting position.
Use desired REP TEMPO.

BRIDGE - FLOOR (1 LEG)

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
Activate core by drawing navel towards the spine and squeezing the glutes.

Movement :

With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
Hold and slowly return back to floor, touching floor momentarily then repeat.
If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren’t sure then gently stretch the quads and try the exercise again.

Progression Considerations :

Starting in normal position, upon activating the core lift one leg off the floor.
Slowly continue the exercise as previously explained.
When exercise is completed slowly lower the elevated leg to the floor. Making certain that the client doesn’t allow the core to shut down until contact with the floor has been made.

ABDOMINAL CRUNCH - REVERSE ON FLOOR

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Lie on the floor with knees bent and shoulders flat against the floor.

Movement :

Contract your abdomen and draw knees in to your chest.
Hands can be placed out to the side for support.
Hold and release.
Do not use momentum during the movement. Use abdominal contraction to draw knees in.
Repeat recommended repetitions.

STEP UP (FRONTAL)

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Activate core with proper drawing in and pelvic floor contraction.

Movement :

Position feet shoulder width apart, pointing straight ahead.
Choose a step or bench that is a comfortable height to step up on.
Step forward with one foot onto the bench or step.
In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
Step down backwards with the same technique of holding the HIPS LEVEL
TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.

Progression Considerations :

Position feet shoulder width apart, pointing straight ahead.
Choose a step or bench that is a comfortable height to step up on.
Step forward with one foot onto the bench or step.
In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
Step down backwards with the same technique of holding the HIPS LEVEL
TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.

STEP UP

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Activate core with proper drawing in and pelvic floor contraction.

Movement :

Position feet shoulder width apart, pointing straight ahead.
Choose a step or bench that is a comfortable height to step up on.
Step forward with one foot onto the bench or step.
In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
Step down backwards with the same technique of holding the HIPS LEVEL
TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.

DIPS - BENCH

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Keep glutes as close to the bench as possible.
Feet together and knees slightly bent.
Hands close to the sides of the body, arms straight and shoulder blades retracted.

Movement :

Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhaling whilst doing this, straightening the arms the body will return to the starting position-exhaling during this phase.
Maintain good form.
Keep reps at a controlled speed.
Only lower the body to where you feel comfortable.

BRIDGE - FLOOR

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
Activate core by drawing navel towards the spine and squeezing the glutes.

Movement :

With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
Hold and slowly return back to floor, touching floor momentarily then repeat.
If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren’t sure then gently stretch the quads and try the exercise again.

COBRA - FLOOR

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Laying face down on the floor-in prone position, have arms beside your hips.
Activate core by drawing in navel towards spine and squeezing glutes.

Movement :

With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
Upon completion of the movement, repeat.
Don’t over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable-no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.

CRUNCH - BICYCLES W/SHOULDERS DOWN

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Ensure the individual is proficient at a Crunch before prescribing this exercise.

Movement :

Lie supine on the ground.
The hands should be to the side of the body with the shoulders on the ground.
With the upper body still, perform a bicycle action with the legs (as shown).
Pay close attention to the video to observe the relative timing of this dynamic movement pattern.
TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.

DOUBLE ARM WALL SQUAT (SCAPULA)

Reps :	20	Sets :	3	Intensity :	75%
Tempo :	slow	Rest :	30sec	Duration :

Preparation :

Face wall, place both hands shoulder height against the wall
Soften knees

Movement :

Squat downward, gently pushing butt backwards
Keep heels on the ground
Once you "feel" a gentle stretch in calves or lats, return to the starting position and repeat

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