Focus Fitness Newsletter

strength & fitness 2

Strength & Fitness 2
Program Template
Trainer : Ryan Fraser

Introduction

a good all around strength and fitness session to be performed in a circuit. Time yourself for the whole lot but try to lift good weights also.

Warm Up

do your first run at about 70% to warm up

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Run	Exercise	1-3	1km		101	80%	circuit
Bench Jumps	Exercise	1-3	20		101	80%	circuit
High Knee raise to elbows	Exercise	1-3	12		101	80%	circuit
Forward + Reverse Lunge	Exercise	1-3	15 e		101	80%	circuit
T-stab Push-up	Exercise	1-3	20		101	80%	circuit
Row - Bent Over 1 Arm (On Bench)	Exercise	1-3	10e		101	80%	circuit
Squat Jump	Exercise	1-3	20		101	80%	circuit
Bicep Curl - Standing 1 Arm	Exercise	1-3	20		101	80%	circuit
Pullover - On Bench With DB	Exercise	1-3	20		101	80%	circuit
Side Plank	Exercise	1-3	10e		121	80%	circuit

Cool Down

walk 5 mins & stretch

RUN

Reps :	1km	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation :

Movement :

BENCH JUMPS

Reps :	20	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation : Standing in Squat position close to a flat bench

Movement : 1. Perform an explosive squat jump onto the bench landing in a squat postion and then stand up straight. 2. Step down to minimise impact

HIGH KNEE RAISE TO ELBOWS

Reps :	12	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation : Holding Narrow Chin position with shoulder and elbow at 90 degrees.

Movement : Keeping control through the whole movement lift the knees up to touch the elbows then lower the legs down to a vertical position. Avoid swinging through the trunk

FORWARD + REVERSE LUNGE

Reps :	15 e	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation : like normal walking lunge except perform some moving forward then some moving backwards in reverse

Movement :

T-STAB PUSH-UP

Reps :	20	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation : start in push up position

Movement : 1. lower body into push-up until elbos are bent approx 90 degree 2. push form floor out of push up 3. use momentum of push-up to twist into side hold position (pointing at sky) 4. return to push up position and repeat (alternate sides)

ROW - BENT OVER 1 ARM (ON BENCH)

Reps :	10e	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation :

With one knee and arm on a bench, achieved neutral spine, neck, and head.
Grasp dumbbell.

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.

SQUAT JUMP

Reps :	20	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This movement involves a jump in place.
Start with your hands by your shoulders.
Squat down to approximately 90 degrees.
Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
Land onto toes and then heals.

BICEP CURL - STANDING 1 ARM

Reps :	20	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation :

Grasp one dumbbell in right hand.
Standing with a split stance, position your body in optimal alignment (head over shoulders, shoulders in line with hips, and hips in line with knee/ankle).

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining a “stand tall” position, slowly curl upward.
Maintaining optimal alignment throughout the ENTIRE body, return to the start position and repeat movement.
Switch sides after recommended repetitions.

PULLOVER - ON BENCH WITH DB

Reps :	20	Sets :	1-3	Intensity :	80%
Tempo :	101	Rest :	circuit	Duration :

Preparation :

Lay supine with neutral spine on bench.
Grasp dumbbell above the head/chest, vertically on the underside of the top end.

Movement :

Lower weight to appropriate depth as displayed by the client’s Active ROM assessment.
Exert force, pull weight back to starting position.

SIDE PLANK

Reps :	10e	Sets :	1-3	Intensity :	80%
Tempo :	121	Rest :	circuit	Duration :

Preparation :

Movement :

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