Focus Fitness Newsletter

Strength & Stability & Power workout #3
Program Template
Trainer : Ryan Fraser

Introduction

A great fitness & strength circuit. Do mini circuits - 1 x row 500m, then 3 exercises, another row 500m, then 3 exercses, and a third row 500m and last 2 exercises

Warm Up

light row

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Rower	Exercise	1	500m	min		80%
Wall Balls	Exercise	2-3	20	min	102	80%	Circ A
Chest Pass - MB 1 Arm Rotational	Exercise	2-3	20	min	102	80%	Circ A
Side shuffle w/ Medicine Ball Bounce	Exercise	2-3	20	min	102	80%	Circ A
Rower	Exercise	1	500m	min		80%
Rear Delt - Stork Stance	Exercise	2-3	20	min	102	80%	Circ B
Lunge - Lateral w/ Bicep Curl	Exercise	2-3	20	min	102	80%	Circ B
Hamstring Curl - Supine w/ SB	Exercise	2-3	20	min	102	80%	Circ B
Rower	Exercise	1	500	min		80%
MB Throw/crunch catch/resist	Exercise	2-3	20	min	102	80%	ALT C
MB Twist + Bounce	Exercise	2-3	20	min	102	80%	ALT C

Cool Down

walk & stretch

ROWER

Reps :	500m	Sets :	1	Intensity :	80%
Tempo :		Rest :		Duration :	min

Preparation :

Movement :

WALL BALLS

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	Circ A	Duration :	min

Preparation : 1. Stand upright in squat position holding medicine ball at chest - under chin - with elbows pointing down

Movement : 2. Lower into squat to make elbows touch knees (without losing posture) 3. Eplode out of squat and push press medicine ball to high point on wall 4. catch medicine ball and try to go striaght into next repetition

CHEST PASS - MB 1 ARM ROTATIONAL

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	Circ A	Duration :	min

Preparation :

Initiate a thorough dynamic warm-up prior to starting this exercise, in order to engage the nervous system.
Assume a staggered stance where the forward leg is weight bearing, and the back heel is off the ground.
Feet pointing straight ahead even though staggered.

Movement :

Start with chest tall and shoulder blades depressed and retracted.
Activate drawing in with good pelvic floor contraction.
Position MB on side of body that has the trailing leg.
Hold MB close to chest with elbows high. Support ball with other hand.
Movement is the simultaneous summation of hip rotation, torso rotation and arm extension as the ball is accelerated away from the body.
Allow back toe to pivot as hips turn.
Progressions: Stable to unstable (unstable surface i.e. core-board, airex pad).

SIDE SHUFFLE W/ MEDICINE BALL BOUNCE

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	Circ A	Duration :	min

Preparation :

Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Ensure that the client is proficient at the frontal plane lunge and the side gallop before prescribing this exercise
You will need a medicine ball that can bounce

Movement :

This movement involves a side gallop with a power medicine ball bounce
Start with the med ball at shoulder height and perform one side gallop (as shown)
As the outside leg (the one you are traveling towards) lands, load the med ball overhead and perform a powerful thrust of the med ball towards the ground
As it returns up, catch it about shoulder height, side gallop once in the opposite direction and load the med ball over head
As the outside leg land, powerfully bounce the med ball … catch and quickly change the direction of gallop (as shown)
Repeat for desired number of reps

ROWER

Reps :	500m	Sets :	1	Intensity :	80%
Tempo :		Rest :		Duration :	min

Preparation :

Movement :

REAR DELT - STORK STANCE

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	Circ B	Duration :	min

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.
This exercise integrates upper and lower body and will cause fatigue… technique should be maintained through each repetition.

Movement :

Stand on one leg with good alignment, the knee is bent to approx. 20 degrees.
SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle) and HOLD THIS POSITION.
The body line should be straight and parallel with the floor from the cervical spine right down the extended leg (as shown in the video link).
Choose LIGHT weight and PERFECT the technique as this exercise is difficult to perform correctly.
Allow the arms to hang straight down to the floor, perpendicular with the body and floor.
Perform a rear delt fly, keeping the palms facing the ground, and lower the weight SLOWLY.
TRAINERS: watch that you have a chin tuck (for good cervical alignment), ‘neutral’ spine angles, hips that are level and parallel with the floor, and correct ANY pronation in the legs (at knee and subtalar joints). Be very active in your cueing to ensure that proper form is maintained.

LUNGE - LATERAL W/ BICEP CURL

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	Circ B	Duration :	min

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 :

While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.
Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.
In the deepest part of the lunge, perform a bicep curl and lower the weight slowly.
Use your hip and thigh muscles to push yourself up and back to the starting position.
Other progression: 1- inertia progression: for dumbbells, to cable, to tubing 2- Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, airex pad etc.).

HAMSTRING CURL - SUPINE W/ SB

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	Circ B	Duration :	min

Preparation :

Start by lying on back with arms outstretched and palms up.
Place heels on ball with toes pointing straight up.

Movement :

Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
Next, curl your heels toward your glutes by bending your knees.
Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.

ROWER

Reps :	500	Sets :	1	Intensity :	80%
Tempo :		Rest :		Duration :	min

Preparation :

Movement :

MB THROW/CRUNCH CATCH/RESIST

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	ALT C	Duration :	min

Preparation : Lying on floor holding MB over chest. Lift feet off floor and brace abdominals

Movement : 1. Sit and throw MB towards ceiling simultaneously (throw so that it would land back on your forehead) 2. Catch MB as high as possible (over your head) and resist as slow as possible back towards floor

MB TWIST + BOUNCE

Reps :	20	Sets :	2-3	Intensity :	80%
Tempo :	102	Rest :	ALT C	Duration :	min

Preparation : Sitting balanced on bench with feet in air level with knees - holding Medicine ball

Movement : Twist side to side bouncing the ball on floor for desired number or reps. Pull belly in tight to keep abs switched on and support back.

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