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Home/travel workout #2 Fat loss, Toning, strength & fitness
Program Template
Trainer : Ryan Fraser

Introduction

A great bodyweight workout you can do anywhere - no equipment needed.

Warm Up

Do 5 - 10 minutes of aerobic activity - walk/run/stairs/skip/ride/row. Just make sure you get the blood pumping and muscles warm

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Basic Squat	Exercise	2	15-20		202	80%	ALT A
Push Up	Exercise	2	15-20		202	80%	ALT A
Crunch - Supine Jackknife	Exercise	2	15-20		202	80%	ALT B
Mountain Climbers	Exercise	2	15-20		202	80%	ALT B
Side Iso-Abs w/ Frontal Plane Movement	Exercise	2	15-20		202	80%	ALT C
Lunge - Forward	Exercise	2	15-20		202	80%	ALT C
Side Crawls	Exercise	2	15-20		202	80%	ALT D
Bridge - Floor	Exercise	2	15-20		202	80%	ALT D
Knee To Chest	Exercise	2	15-20		202	80%	ALT E
Iso-Abs - Prone	Exercise	2	15-20		202	80%	ALT E

Cool Down

stretch

BASIC SQUAT

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT A	Duration :

Preparation :

Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before prescribing this exercise.

Movement :

Stand tall with the gaze straight ahead.
Initiate a squat with a knee bend.
As the knees bend past 10 degrees, push the hips back and keep bending the knees.
Only descend into the squat half way as shown.
Squat back up and repeat pattern.

PUSH UP

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT A	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.

CRUNCH - SUPINE JACKKNIFE

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT B	Duration :

Preparation :

Position client supine as pictured with arms over head in neutral spine.

Movement :

Perform a crunch with hip flexion reaching toward the toes.

MOUNTAIN CLIMBERS

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT B	Duration :

Preparation :

Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This exercise involves holding a straight arm plank (pushup position) while performing alternating hip flexion
Start in a straight arm plank position – as shown
With a straight body line, step in towards the hands with one foot
The hips, knees, and feet should all line up – as shown
Simultaneously switch feet position (the forward leg extends back and the extended leg comes forward)
The idea is to progress this exercise so that it is done quickly
Continue this footwork pattern for the desired amount of reps or time
Pay close attention to the video link to observe the dynamics of this movement
TRAINERS: if you notice: excessive motion at the lumbar segments, a rounding forward of the shoulders, or external rotation at the hip joint … these are indications of tightness and weakness. Regress the exercise until the weaknesses are addressed.

SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT C	Duration :

Preparation :

Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.

Movement :

This movement involves a side iso abs position with hip movement in the frontal plane.
Perform a side iso abs hold.
Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
Repeat for desired number of reps.
TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and that there is movement at the Lumbo Pelvic Hip complex as well as the shoulder complex.

LUNGE - FORWARD

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT C	Duration :

Preparation :

Stand in proper alignment with hands on hips
Place feet straight ahead and shoulder width apart

Movement :

From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism)
While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles
During the descent maintain weight distribution between the heels and mid-foot
Do not allow the feet to cave inward or shift outward
The knees should track between the first and second toes
Perform downward reps slowly and concentrate on the descent and the alignment of your body
Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain
Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle. Note: Leaning forward may be a result of poor hip joint flexibility and a weak core
While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain

SIDE CRAWLS

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT D	Duration :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
Allow the body to rhythmically flow throughout this movement.

Movement :

Begin in a prone position with the arms straight under the shoulders.
Keep the chin tucked.
Taking small steps to start, walk the arms and legs to the side (as shown).
Pay close attention to the video to observe the relative timing of this movement.
It is imperative that the hips rotate back and forth during this exercise (it is recommended that the hips do not rotate more that 10 degrees however).
TRAINERS: If you notice weakness in the arms, hiking of the hips and/or a head carriage that is forward, it indicates that the exercise is too difficult and must be regressed.

BRIDGE - FLOOR

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT D	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.

KNEE TO CHEST

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT E	Duration :

Preparation :

Lie supine on the ground, knees bent to 90 degrees, and place hands on the ground by your side.
Activate core with a drawing in and pelvic floor contraction.

Movement :

Extend one leg into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.
Keep your head down and bring extend leg into chest by flexing the hip, knee, and ankle.
Bring leg into triple extension again and repeat.

ISO-ABS - PRONE

Reps :	15-20	Sets :	2	Intensity :	80%
Tempo :	202	Rest :	ALT E	Duration :

Preparation :

Assume a prone position with elbows bent and closed fists positioned under your shoulders.

Movement :

Draw your lower abdomen inward toward your spine.
In optimal postural alignment tighten buttocks and lift body up onto forearms.
While maintaining the abdominal draw-in contraction, hold optimal alignment for 15 SECONDS and repeat 10 times.
Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
Keep chin tucked in.
Reduce time if necessary. Form is more important than how long or how much!

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