Focus Fitness Newsletter

Stability & Strength 2
Program Template
Trainer : Ryan Fraser

Introduction

One of my favourite workouts for all around functional type movements with strength, stability, power and fitness mixed in. More for intermediate to advanced!

Warm Up

Row 500-1000m at 70%

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat Cable Row	Exercise	3	15		201	75%	ALT A
Squat - With Shoulder Press on ½ Foam Roll (1 Arm)	Exercise	3	12e		201	75%	ALT A
Cable Twist Push	Exercise	3	12e		201	75%	ALT B
Cable Twist Pull	Exercise	3	12e		201	75%	ALT B
Push Up - Scorpion	Exercise	3	Max		201	75%	ALT C
Rope Judo Throw	Exercise	3	20			75%	ALT C
Bicep Curl - Stork Stance	Exercise	3	12e			75%	ALT

Cool Down

Walk and stretch

SQUAT CABLE ROW

Reps :	15	Sets :	3	Intensity :	75%
Tempo :	201	Rest :	ALT A	Duration :

Preparation : A. Grab Bar or handles and squat down with your arms straight out in front of you.

Movement : B. Stand and pull at same time so that you end up standing straight with bar/handles pulled just below chest. C. Lengthen arms and return to squat position

SQUAT - WITH SHOULDER PRESS ON ½ FOAM ROLL (1 ARM)

Reps :	12e	Sets :	3	Intensity :	75%
Tempo :	201	Rest :	ALT A	Duration :

Preparation :

Center yourself on the ½ foam rollers so that the arches of feet are in the center of the rollers.
Start with dumbbell at shoulder height, palm facing forward.
Stabilize the spine with proper drawing in maneuver and pelvic floor contraction.

Movement :

Bring shoulder blades down and together, take a deep diaphragmatic breath, and keep chest up looking straight ahead.
Initiate the squat with triple flexion (at ankles, knees, and hips).
Squat back up to standing position, and perform 2 arm shoulder press.
Bring the arm back down to shoulder height and repeat movement.

Progression Considerations :

Bring shoulder blades down and together, take a deep diaphragmatic breath, and keep chest up looking straight ahead.
Initiate the squat with triple flexion (at ankles, knees, and hips).
Squat back up to standing position, and perform movement with 1 arm shoulder press (avoid letting the dumbbell cross the midline of the body).
Bring the arm back down to shoulder height and repeat movement.

Notes :

Try with Bosu Ball

CABLE TWIST PUSH

Reps :	12e	Sets :	3	Intensity :	75%
Tempo :	201	Rest :	ALT B	Duration :

Preparation : A. Take cable in right hand and hold near chest B. Turn away from pulley so that left leg is furthest from pulley - preferably face a mirror

Movement : A. push off right leg and twist towards left B. whilst twisting push right hands towards mirror at shoulder to chest height in a punching motion C. return to start position

CABLE TWIST PULL

Reps :	12e	Sets :	3	Intensity :	75%
Tempo :	201	Rest :	ALT B	Duration :

Preparation : A. Stand with leg leg forward B. Hold single cable with right hand C. Start with hips facing cable pulley and weight on left leg

Movement : a. Shift weight back and twist body whilst pulling cable towards chest b. weight should now be shifted onto right foot - leaning away from cable pulley c. return to start position

PUSH UP - SCORPION

Reps :	Max	Sets :	3	Intensity :	75%
Tempo :	201	Rest :	ALT C	Duration :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Client should maintain a lengthened position (from head to toe) throughout this exercise

Movement :

This exercise combines a floor push-up with a scorpion active mobility movement
Start prone on the ground with the hands slightly wider that the shoulders
Perform a complete push-up (for description see ‘push-up’ in exercise database)
Once you return to the ‘up’ position, perform a scorpion movement by bringing the right heel towards the left shoulder (for description of ‘scorpion’ movement – see active stretch section of database)
Perform alternating right heel then left heel scorpions
TRAINERS: ensure that there is no excessive arching in the lumbar spine … especially during scorpion movements.

ROPE JUDO THROW

Reps :	20	Sets :	3	Intensity :	75%
Tempo :		Rest :	ALT C	Duration :

Preparation : A. Start with hips facing pulley and both hands on rope (if you are turning left - have left hand at bottom of rope)

Movement : A. Shift weight onto back leg whilst pulling rope and twisting body in a judo throw motion. B. Try to get rope on side of shoulder and end with left hand outside left knee C. twist back around to start position and switch hands to go to right side

BICEP CURL - STORK STANCE

Reps :	12e	Sets :	3	Intensity :	75%
Tempo :		Rest :	ALT	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.
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).
Choose LIGHT weight and PERFECT the technique.
Allow the arms to hang straight down to the floor, perpendicular with the body and floor.
Point hands forward and bend ONLY at the elbow joint as you perform a two arm bicep curl and the weights move towards the forehead, lower weights 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 that proper form is maintained.

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