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Home/Travel Workout #3 Legs + Core Strength, Fitness, Toning, Fat loss.
Program Template
Trainer : Ryan Fraser

Introduction

Another workout you can do anywhere - anytime - anyhow! No excuses! This one is focused on the legs and core and involves lots of switches from standing work to floor work so that will get your heart rate up also. Perform the movements in pairs for 2 or 3 sets of each and then move to the next pair! Enjoy!

Warm Up

Try to do 5 - 10 minutes of light aerobic exercise before starting - climb stairs, brisk walk, light run etc and some stretches of major muscles.

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat - Split	Exercise	2 - 3	10 - 20		202	70-80%	ALT
Iso Abs - Prone Up Down Movement	Exercise	2 - 3	10 - 20		202	70-80%	ALT
Squat - Prisoner	Exercise	2 - 3	10 - 20		202	70-80%	ALT
Iso-Abs - Prone	Exercise	2 - 3	10 - 20		202	70-80%	ALT
1 Leg Balance w/Arm Drives (in all directions)	Exercise	2 - 3	10 - 20		202	70-80%	ALT
Iso Abs - Side Lying	Exercise	2 - 3	10 - 20		202	70-80%	ALT
Step Up	Exercise	2 - 3	10 - 20		202	70-80%	ALT
Crunch - Supine Jackknife	Exercise	2 - 3	10 - 20		202	70-80%	ALT

Cool Down

Stretch!

SQUAT - SPLIT

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	Rest :	ALT	Duration :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
Allow the body to rhythmically flow throughout this movement.

Movement :

Take a smaller than walking length step (as shown).
With 90 percent of the weight on the forward leg, keep the chest height and perform a squat by bending the hind leg towards the ground.
Pay close attention to the video to observe the relative timing of this movement pattern.
TRAINERS: Watch and correct excessive flexion at the trunk, head forward head carriage and anterior migration of the shoulders.

ISO ABS - PRONE UP DOWN MOVEMENT

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	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 the core with a GOOD drawing in and pelvic floor contraction.

Movement :

Start in a plank position, the elbows and knees are on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed.
Place one hand on the ground under the chest, and simultaneously push that arm straight as you place the other hand on the ground under the chest and push it straight.
Return to the starting position by bending on elbow down to the ground, followed by the other.
Ensure that the hips stay level throughout the movement.

SQUAT - PRISONER

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	Rest :	ALT	Duration :

Preparation :

Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).

Movement :

Draw your belly button inward toward your spine.
Allow yourself to lower to a squat position under control without compensation.
Extend your hips, knees and ankles to a standing position.

ISO-ABS - PRONE

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	Rest :	ALT	Duration :

Preparation :

Assume a prone position with elbows bent and closed fists positioned under your shoulders.

Movement :

Draw your lower abdomen inward toward your spine.
In optimal postural alignment tighten buttocks and lift body up onto forearms.
While maintaining the abdominal draw-in contraction, hold optimal alignment for 15 SECONDS and repeat 10 times.
Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
Keep chin tucked in.
Reduce time if necessary. Form is more important than how long or how much!

1 LEG BALANCE W/ARM DRIVES (IN ALL DIRECTIONS)

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	Rest :	ALT	Duration :

Preparation :

Ensure the individual is very proficient at single leg exercises (search Exercise Library) before prescribing this exercise.

Movement :

Stand tall on one leg with the gaze straight ahead.
Keep the gaze fixed on one point throughout this exercise.
Bend the grounded leg to approx. 20 degrees.
Hold a single leg balance and move the arms in all three planes of motion as shown.
Take care to observe the direction of arm motion and the relative timing of this drill.
TRAINERS: If there is pain, loss of balance, of altered neuromuscular control -- REDUCE the range of motion.

ISO ABS - SIDE LYING

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	Rest :	ALT	Duration :

Preparation :

Lie on the right side with legs bent.
Before movement begins, optimal postural alignment is mandatory.
Place right elbow directly under the right shoulder for support.

Movement :

Draw your lower abdomen inward toward your spine.
While maintaining the drawing-in maneuver, lift body up onto forearm and hold for 5-10 seconds (seconds may vary depending on individual abilities).
While still maintaining the drawing-in maneuver, lower to the floor.
Repeat recommended repetitions.
The cervical spine must stay in a neutral position!
Do not sacrifice form for more time.

STEP UP

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	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.

Movement :

Position feet shoulder width apart, pointing straight ahead.
Choose a step or bench that is a comfortable height to step up on.
Step forward with one foot onto the bench or step.
In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
Step down backwards with the same technique of holding the HIPS LEVEL
TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.

CRUNCH - SUPINE JACKKNIFE

Reps :	10 - 20	Sets :	2 - 3	Intensity :	70-80%
Tempo :	202	Rest :	ALT	Duration :

Preparation :

Position client supine as pictured with arms over head in neutral spine.

Movement :

Perform a crunch with hip flexion reaching toward the toes.

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