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Warm Up |
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Cardio Program |
| Activity |
Intensity |
Duration |
Comments |
| Elliptical |
70 -80% |
2 - 10 minutes |
prior to weights |
| Rowing |
70 - 80% |
2 - 10 minutes |
prior to weights |
| Stationary Bike |
70 - 80 % |
2 - 10 minutes |
prior to weights |
| Treadmill |
50 - 60% |
2 - 10 minutes |
after weights | |
Summary Of Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Lunge - Forward |
Exercise |
2 - 3 |
15e |
|
202 |
75% |
30 secs |
| Pull Up - Machine Assisted |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30 secs |
| Supine Knees Up (Reverse Crunch) |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30 secs |
| Dips - Bench |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30 secs |
| Row - Bent Over 1 Arm (On Bench) |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30 secs |
| Abdominal Crunch - Incline On SB |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30 secs |
| Squat, Curl To Overhead Press |
Exercise |
2 - 3 |
15 |
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202 |
75% |
30 secs | |
Cool Down |
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| LUNGE - FORWARD |
| Reps : |
15e |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30 secs |
Duration : |
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Preparation :
- Stand in proper alignment with hands on hips
- Place feet straight ahead and shoulder width apart
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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
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| PULL UP - MACHINE ASSISTED |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30 secs |
Duration : |
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Preparation :
- Step onto foot platform and grasp horizontal handles.
- Before movement position body in optimal alignment (i.e. neutral spine & neck, abdominals "braced," glutes tight).
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Movement :
- From the start position, draw your belly button inward toward your spine.
- Maintaining optimal posture, slowly pull upward as high as can be achieved without allowing the low back to hyperextend or the shoulders to round.
- Controllably lower yourself downward while maintaining tension on the back musculature.
- Repeat recommended repetitions.
- Maintain proper posture through the entire exercise – do not allow the head to “jut” forward especially as you pull upward.
- Progressions: Narrow/neutral grip, or, Reverse grip with an angled handle to accommodate for the CARRYING ANGLE of the elbow joint.
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| SUPINE KNEES UP (REVERSE CRUNCH) |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30 secs |
Duration : |
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Preparation :
- Begin by lying flat on back with legs pointing straight up in the air and arms gripping a stable object for support.
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Movement :
- Draw abdominals in and raise your legs straight up in the air, using abs not arms, so that hips are off the ground.
- Hold and slowly lower yourself back to the ground.
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| DIPS - BENCH |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30 secs |
Duration : |
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Preparation :
- Keep glutes as close to the bench as possible.
- Feet together and knees slightly bent.
- Hands close to the sides of the body, arms straight and shoulder blades retracted.
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Movement :
- Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhaling whilst doing this, straightening the arms the body will return to the starting position-exhaling during this phase.
- Maintain good form.
- Keep reps at a controlled speed.
- Only lower the body to where you feel comfortable.
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| ROW - BENT OVER 1 ARM (ON BENCH) |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30 secs |
Duration : |
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Preparation :
- With one knee and arm on a bench, achieved neutral spine, neck, and head.
- Grasp dumbbell.
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Movement :
- From the start position, draw your belly button inward toward your spine.
- Maintaining optimal spinal alignment, slowly pull the dumbbell up toward the ceiling.
- Slowly lower dumbbell.
- Repeat movement sequence for recommended repetitions.
- Do not generate movement from arms and or shoulders. The movement should originate from your core.
- Do not round back.
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| ABDOMINAL CRUNCH - INCLINE ON SB |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30 secs |
Duration : |
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Preparation :
- Position ball comfortably at lower back.
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Movement :
- Pull the ribs down toward the hips.
- Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
- Avoid thrusting the body forward and also control your eccentric (lowering) movement.
- The ball does not move.
- The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
- The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
- You can vary the degree of incline by re-positioning the body.
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| SQUAT, CURL TO OVERHEAD PRESS |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30 secs |
Duration : |
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Preparation :
- Perform drawing in and pelvis floor contractions.
- Begin with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
- Hold the dumbbell by your side with the palm facing your thighs.
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Movement :
- Take a deep diaphragmatic breath.
- Initiate the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
- Squat down ONLY as deep as you can control with good form (Trainers: if client can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then encourage it!).
- As you squat back up to a standing position, breathe out.
- Once standing, maintain proper alignment, bicep curl the dumbbells to the shoulders and perform a shoulder press.
- Slowly reverse the arm action and return arms to the side of your body.
- This completes one repetition.
- Other progression: Inertia progression – dumbbells, to cables, to tubing.
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