Paired exercises - do both without rest then 60 sec rest
Warm Up
1 Push 1 Chin 1 Squat (times twenty)
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Chest Press - Standing (Free Motion)
Exercise
4
10
103
>80%
ALT A
Push Up
Exercise
4
Max
103
>80%
ALT A
Body Weight Pull Ups
Exercise
4
10
103
>80%
ALT B
Lat Pull Down - Narrow Grip
Exercise
4
15
103
>80%
ALT B
Leg Press - Hack Squat
Exercise
4
10
103
>80%
ALT C
Leg Extension - Seated
Exercise
4
15
103
>80%
ALT C
Lateral Raise - Standing With DB
Exercise
4
10
103
>80%
ALT D
Shoulder Press - Standing With DB
Exercise
4
15
103
>80%
ALT D
Bicep Curl - Reverse
Exercise
4
10
103
>80%
ALT E
Bicep Curl - Standing
Exercise
4
15
103
>80%
ALT E
Cool Down
Stretch
CHEST PRESS - STANDING (FREE MOTION)
Reps :
10
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT A
Duration :
Preparation :
Adjust cable arms as shown.
Stand in a stable staggered stance position.
Using a barbell grip, align the wrist and elbows as shown for start position.
Movement :
Brace Spine by drawing your lower abdomen in.
Maintaining proper posture, start movement by pressing hands together.
Check alignment and positioning and repeat press.
It is important not to let your back arch at any time during the movement.
Keep arm in alignment with the cable as shown.
Keep feet flat on the floor and slight bend in knees to maintain balance and stability.
Variation: Try various grip positions, Alternating arms.
PUSH UP
Reps :
Max
Sets :
4
Intensity :
>80%
Tempo :
103
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.
BODY WEIGHT PULL UPS
Reps :
10
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT B
Duration :
Preparation :
Place hands on pull-up bar with palms facing forward.
Your grip width should be at least shoulder width apart with entire body hanging straight down.
Movement :
From the start position, draw your belly button inward toward your spine.
Maintaining optimum spinal alignment, in a controlled manner, pull your body upward. The shoulder blades should move downward and in while the arms follow.
Only move as far as you can control core stability and return to the start position.
The return motion must include shoulder girdle upward rotation and elevation under CONTROL. Note: The return motion should be stopped just before the muscles relax.
Do not allow head to “jet” forward.
Relax arms as much as possible, placing the emphasis on back muscles.
Do not round back!
Common mistakes to avoid: Raising the legs to help start the pulling motion, rotating the shoulders forward, hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature), arching low back and rocking body.
LAT PULL DOWN - NARROW GRIP
Reps :
15
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT B
Duration :
Preparation :
Grasp the narrow grip bar (palms facing each other) and sit upright with belly button drawn in.
Movement :
Pull the bar down towards your chest by flexing elbows without arching your back or allowing the head to jut forward.
Hold at the end range and then slowly return to original position by extending elbows.
If rounding and/or shrugging of the shoulders occur proper stretching protocol must precede. Or you may with to choose and wider grip bar.
LEG PRESS - HACK SQUAT
Reps :
10
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT C
Duration :
Preparation :
Adjust back pad for comfort. Note: The higher the back pad position, the greater the hamstring length due to the increased hip angle.
Seated in machine, attain neutral alignment of the spine.
Keep hips in pad. Once stabilized, hips should not rotate upward.
Movement :
From the start position, draw your belly button inward toward your spine.
With knees slightly flexed and aligned properly, slowly lower the legs. Stop if alignment is lost or when buttocks begin to “pop” off pad.
To return to the start position, straighten the knees (without locking out) toward the machine.
How far the knees extend (returning to start position) will depend on individual control capabilities. Full extension is permissible when controlled. Due to the direction of resistance, beware of hyperextension of the knee.
Check knee alignment, stabilize spine and repeat under control.
Always be in complete control of the resistance. You should be able to stop the resistance at any time during the exercise. If stopping is not possible, decrease the amount of resistance you have employed.
Keep hips in pad.
Continually monitor alignment before and after every repetition.
LEG EXTENSION - SEATED
Reps :
15
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT C
Duration :
Preparation :
Sit in the machine and make sure that your knees are aligned with the axis of the machine and your patella is centered.
The extremity leg pad should sit comfortably on the lower leg.
Note: If axial alignment is achived, the extrimity pad should not ride up and down your leg when motion is inrtoduced.
Movement :
Draw your belly button inward.
Tighten the quadriceps and slowly begin pulling your lower legs out keeping them straigth.
Hold and slowly lower the legs back to the starting positioin.
Do not point your knees inward or outward, keep them centerd.
LATERAL RAISE - STANDING WITH DB
Reps :
10
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT D
Duration :
Preparation :
Stand "tall."
Dumbbells at side.
Movement :
Raise dumbbells laterally.
Lower to starting position at desired REP TEMPO.
SHOULDER PRESS - STANDING WITH DB
Reps :
15
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT D
Duration :
Preparation :
Begin with good posture, shoulder blades retracted and depressed.
Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.
Movement :
Position feet shoulder width apart, pointing straight ahead.
Start with the dumbbells at shoulder height, palms facing forward.
While maintaining total body alignment, push the dumbbells into full extension overhead.
AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise).
TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
Other progressions: Inertia progression – dumbbell, to cables, to tubing. Stable to Unstable surfaces - airex pad, ½ foam roller.
BICEP CURL - REVERSE
Reps :
10
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT E
Duration :
Preparation :
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
Movement :
Stand tall with adequate stability throughout the kinetic chain.
Keep the knees slightly bent and the gaze towards the horizon.
Take an overhand grip on the bar (as shown).
Perform a bicep curl as shown for the desired number of reps.
TRAINERS: Watch and correct for excessive protraction of the scapula, head forward carriage and/or excessive lordosis in the lumbar vertebrae.
BICEP CURL - STANDING
Reps :
15
Sets :
4
Intensity :
>80%
Tempo :
103
Rest :
ALT E
Duration :
Preparation :
Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Maintain a drawn in position throughout the exercise.
Hold a dumbbell in each hand with arms extended by side of body.
Movement :
Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
Keep shoulder blades retracted throughout the exercise.
Slowly lower the dumbbells back to the side of the body by extending the elbow.
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