Focus Fitness Newsletter

Theraband #1 Toning + Core Strength
Program Template
Trainer : Ryan Fraser

Introduction

A good all round workout with theraband and swiss ball although most things could be done without swiss ball if not available. (Make sure the band is well secured for all activities and cannot flick you in the face!)

Warm Up

Light walking/stairs/running for 5 - 15 mins

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Chest Press on SB - DB / Bungee Integration	Exercise	2-3	15 - 20		202		ALT A
Stork Stance w/ Bungee Cobra	Exercise	2-3	15 - 20		202		ALT A
Side Bend with Resist Band	Exercise	2-3	15 - 20		202		ALT B
Lateral Raise - Integrated w/ Tubing Seated on SB	Exercise	2-3	15 - 20		202		ALT B
Tricep Kickbacks w/ Bungee Lateral Hop	Exercise	2-3	15 - 20		202		ALT C
Row - Integrated Bent Over w/ Tubing and DB	Exercise	2-3	15 - 20		202		ALT C
Wood Chop - Reverse With Resist Band	Exercise	2-3	15 - 20		202		ALT D
Bicep Curl: Bungy Speed Alternating	Exercise	2-3	15 - 20		202		ALT E
Window Washer	Exercise	2-3	15 - 20		202		ALT E

Cool Down

Stretch

CHEST PRESS ON SB - DB / BUNGEE INTEGRATION

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT A	Duration :

Preparation :

Maintain 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 a flat SB chest press using both DB and Bungee
Start with light weight dumbbells (20% of normal SB chest press weight is recommended) and a light gauge bungee
The client grabs both the DB and bungee in each hand while the trainer secures the bungee to the ground – as shown
The client performs a flat chest press (for description – see ‘SB chest press’ in the exercise library)
Perform desired amount of reps
Pay close attention to the video link to observe the fluidity of this motion
TRAINERS: ensure that the client does not roll the shoulders forward, this is a strong indication that the combination of resistances is too heavy. Because of the nature of bungee cords (variable resistance) it will accelerate the load downwards and cause a lot of fatigue, be AWARE of your clients form.

STORK STANCE W/ BUNGEE COBRA

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT A	Duration :

Preparation :

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

Movement :

This movement involves a stork stance hold with a bungee cobra movement
Begin in a stork stance (for description – see ‘stork stance hold’ in the exercise library)
With the bungee positioned in front, perform a cobra movement (for description – see ‘prone cobra’ in the exercise library)
Perform the desired number of reps and switch legs
TRAINERS: watch for – excessive valgusing of the stance leg, excessive protraction of the scapula, or rolling of the thoracic spine. Observing these traits may be indications that the exercise is too advanced and needs to be regressed.

SIDE BEND WITH RESIST BAND

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT B	Duration :

Preparation :

Door Attachment: Top of Door.
Stand with feet shoulder width apart and parallel to the door.
Keep feet flat on floor pointing forward with knees bent slightly and hips back.
Hold one strap in each hand and clasp hands together.
Bend upper body at the waist toward door while reaching above head with hands reaching toward attachment site.
Straighten arm furthest from door with opposite arm bent.
Keep wrists firm and unbent.

Movement :

Slowly pull hands away from door while bending laterally at the waist, drawing rib cage toward hip.
Keep lower body stationary and maintain natural spine.
End with hands pointed away from door, arms straight, and body facing forward.
Hold and slowly return to start position.

LATERAL RAISE - INTEGRATED W/ TUBING SEATED ON SB

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT B	Duration :

Preparation :

Sit "tall" with shoulders slightly retracted and depressed, and mild tone in the glutes to promoted "active sitting".

Movement :

Laterally raise the arms, generating all motion from the shoulder joints.
Raise only as far as can be controlled with no loss of optimal posture.
Lower and repeat for necessary reps.

TRICEP KICKBACKS W/ BUNGEE LATERAL HOP

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT C	Duration :

Preparation :

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

Movement :

This movement involves a lateral hop with a bungee tricep kickback
Start with a tall body line, grabbing the handle of the bungee at chest height and arms bent at the side of the body – as shown
The bungee is positioned in front and above the client
Perform a side hop
As you land, perform a tricep kickback - as shown
Return the hands up, hop in the other direction and repeat tricep kickback
Repeat for the desired amount of reps
TRAINERS: ensure that the client maintain a tall body line and that the shoulders do not round – these may be indications that the exercise is too advanced and needs to be regressed

ROW - INTEGRATED BENT OVER W/ TUBING AND DB

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT C	Duration :

Preparation :

Position client as pictured, in neutral spine, with the tubing under her/his feet.
For greater ROM at the shoulder, increase hip flexion, YET MAINTAIN NEUTRAL SPINE!

Movement :

Draw elbows back, allow for smooth and natureal scapular retraction.

WOOD CHOP - REVERSE WITH RESIST BAND

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT D	Duration :

Preparation :

Door Attachment: Lower Leg Level.
Stand in a wide stance with the feet parallel to the door.
Shift body weight to foot closest to the door with knee bent, trunk hinged slightly forward, and hip back while keeping the opposite leg straight
Hold one strap in each hand and clasp hands together.
Straighten arms with hands along side of bent knee closest to door and reach toward attachment site.
Keep same side foot pointed slightly outward toward door, and the opposite foot pointed forward with hips and body facing door.
Keep wrists firm and unbent.

Movement :

Slowly rotate torso and pull diagonally upward and across body with hands ending above opposite shoulder.
Simultaneously straighten body and shift body weight laterally to the foot furthest from door while keeping foot flat on the floor.
End with arm closest to door straight and leg furthest from door bent, with hip back, heel of foot closest to door off floor, and back straight.
Hold and slowly return to start position.

BICEP CURL: BUNGY SPEED ALTERNATING

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	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 :

Begin with a light bungy.
Stand tall with the feet shoulder width apart and the knees slightly bent.
Begin by curling the arms in an alternating fashion as shown.
Increase the speed if good neuromuscular control is observed.
Pay close attention to the video to observe the relative timing of this exercise.
TRAINERS: Watch and correct for excessive trunk movement.

WINDOW WASHER

Reps :	15 - 20	Sets :	2-3	Intensity :
Tempo :	202	Rest :	ALT E	Duration :

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.

Movement :

Begin with the arm abducted and externally rotated, elbow bend to 90°
The shoulder, elbow and hand should all be aligned in the frontal plane
Start by making clockwise circles (start with small circles and gradually make them bigger – limit the size of the circles if there is pain)
Perform the desired number of reps and switch to counterclockwise circles
NOTE: this movement should occur in the frontal plane and it is important NOT TO FIX THE SCAPULA during this movement … it is crucial for the glenohumeral complex (shoulder joint) that the scapula be moving as the arm moves

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