 | | | Success Laws and Training Tips |  | | SUCCESS LAWS
MAINTAIN GOALS – Have AND maintain a vision of what you want to achieve. Set realistic short and long-term goals. Reward yourself for achieving your goals! Read your goals daily or as often as possible!
TRAIN PROGRESSIVELY – Through gradual and constant progress in your training (more reps, weight, time etc.) Your body must change to meet the new demands placed on it!
BE CONSISTENT – “The hallmarks of successful training are long term consistency and progression!” There 168 hours in a week – all you need is 3 or 4! There is always enough time! A small discipline for massive reward!
EAT RIGHT – Nutrition is a major key to great health and fitness. “We should eat to live not live to eat!”
BE MOTIVATED – Stay Motivated! “Thoughts are nothing without action!” “Begun is half done!”, “If there is no wind row!” “There will often be times you don’t feel like a workout! Rarely times you regret having had one!”
ASK FOR HELP – “You can learn something from everyone.” Our trainers are here to help you!
KEEP A RECORD – Every step forward gets you closer to your goals! Track your success!
USE PROPER TECHNIQUE – Maintain technique and control at all times! Proper technique will save injury and yield better results!
VARY YOUR WORKOUTS – Your body will adapt to a routine. See your trainer regularly for new exercises and routines to ensure constant progression!
HAVE FUN!!! – Enjoy your workouts! Challenge yourself! Realize the awesome benefits that increased health and fitness has in all areas of your life! “Healthy Body, Healthy Mind!”
TRAINING TIPS
Never sacrifice technique for weight or reps.
Exhale as you lift, inhale as you lower.
Ensure all machine adjustments suit you.
Ensure a perfectly even grip and/or stance whenever you approach any weight or machine.
Maintain proper posture whilst lifting
Stick to your prescribed rest periods.
Write it down - record your progress.
“Psyche” yourself before big or extreme efforts
Tempo refers to lifting speed. Your lifting should be in rhythm with your breathing, unless otherwise planned
Listen to your body - even the best theories are not perfect. If you are genuinely, physically run down or struggling with your program let your trainer know or reduce your workload yourself.
Progress - increase your load/reps whenever possible, as long as your technique is good and you feel up to it - progress/increase as often as possible.
Healthy Lifestyle – make your training a part of your lifestyle and make your lifestyle support your training. For best results a complimentary approach must be adopted.
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| | | | |  | | | | | | Strength & Fitness Circuit 1 |
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Try
to perform as a circuit. Minimal rest between sets but pace yourself to
get through the workout. Record your weights and time. This is the
beginner level but still a hard workout so ease into it.
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Warm Up
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Rower
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Run | Exercise | 1-3 | 200-500m | | 202 | 80% | Circuit or pairs |
| Squat - Back w/ Barbell | Exercise | 1-3 | 8-10 | | 202 | 80% | Circuit or pairs |
| Body Weight Pull Ups | Exercise | 1-3 | 8-10 | | 202 | 80% | Circuit or pairs |
| T-stab Push-up | Exercise | 1-3 | 8-20 | | 202 | 80% | Circuit or pairs |
| Row - Bent Over 1 Arm (On Bench) | Exercise | 1-3 | 8-10e | | 202 | 80% | Circuit or pairs |
| Shoulder Press - Standing With DB | Exercise | 1-3 | 8-10 | | 202 | 80% | Circuit or pairs |
| Bicep Curl - Standing (Alt arms) | Exercise | 1-3 | 8-10 | | 202 | 80% | Circuit or pairs |
| Abdominal Crunch - On SB | Exercise | 1-3 | 10-20 | | 202 | 80% | Circuit or pairs |
| Prone Plank - On Knees, Elbows On SB (Off toes) | Exercise | 1-3 | 10-30sec | | 202 | 80% | Circuit or pairs |
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Cool Down
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Walk & strecth
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RUN
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| Reps : | 200-500m | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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SQUAT - BACK W/ BARBELL
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| Reps : | 8-10 | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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Preparation : - Feet may be placed around shoulder width or SLIGHTLY wider, with
minimal external rotation. (NOTE: The wider the stance [abduction], the
more external rotation of the feet is required to maintain alignment at
the knees).
- Place bar comfortably on the upper back.
- DON’T BE AFRAID TO USE A BAR PAD!
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
- During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
- While maintaining tone in the lower abdomen and optimal kinetic
chain alignment, “drive” through the feet extending the ankle, knee and
hip joints while your weight is evenly distributed between heels and
mid-foot. Do not allow body weight to shift toward the toes.
- The knees should track over the second and third toe.
- Perform downward reps slowly and concentrate on the eccentric
(descent) and the isometric (squat position) alignment of your body.
- Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.
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BODY WEIGHT PULL UPS
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| Reps : | 8-10 | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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Preparation : - Place hands on pull-up bar with palms facing forward.
- Your grip width should be at least shoulder width apart with entire body hanging straight down.
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining optimum spinal alignment, in a controlled manner,
pull your body upward. The shoulder blades should move downward and in
while the arms follow.
- Only move as far as you can control core stability and return to the start position.
- The return motion must include shoulder girdle upward rotation
and elevation under CONTROL. Note: The return motion should be stopped
just before the muscles relax.
- Do not allow head to “jet” forward.
- Relax arms as much as possible, placing the emphasis on back muscles.
- Do not round back!
- Common mistakes to avoid: Raising the legs to help start the
pulling motion, rotating the shoulders forward, hunching up the
shoulders by the ears (indicating possible weakness in lower-mid
shoulder girdle musculature), arching low back and rocking body.
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T-STAB PUSH-UP
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| Reps : | 8-20 | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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| 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) |
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ROW - BENT OVER 1 ARM (ON BENCH)
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| Reps : | 8-10e | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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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.
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SHOULDER PRESS - STANDING WITH DB
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| Reps : | 8-10 | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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Preparation : - Begin with good posture, shoulder blades retracted and depressed.
- Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.
| Movement : - Position feet shoulder width apart, pointing straight ahead.
- Start with the dumbbells at shoulder height, palms facing forward.
- While maintaining total body alignment, push the dumbbells into full extension overhead.
- AVOID letting your back arch at ANYTIME (this may indicate
tightness in the lats and a stretching program should precede loading of
this exercise).
- TRAINERS: watch the hips (to ensure frontal plane stability)
and also watch the scapulae (shoulder blades) to see if there is
excessive protraction. (‘winging’) – this may indicate a destabilized
gleno-humeral (shoulder) joint
- Other progressions: Inertia progression – dumbbell, to cables, to tubing.
Stable to Unstable surfaces - airex pad, ½ foam roller.
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BICEP CURL - STANDING (ALT ARMS)
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| Reps : | 8-10 | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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Preparation : - Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a dumbbell in each hand with arms extended by side of body.
| Movement : - Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbow.
| Progression Considerations : - Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbow.
- Alternate Arms.
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ABDOMINAL CRUNCH - ON SB
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| Reps : | 10-20 | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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Preparation : - Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
- Place hands on the side of head. Do not hold and carry the head!
| Movement : - Draw your lower abdomen inward toward your spine before initiating the movement.
- While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
- While still maintaining the draw-in maneuver, lower slowly as far as you can control.
- Repeat recommended repetitions.
- The chin should be tucked toward the chest throughout the movement.
- Experiment with different arm positions to vary the level of difficulty.
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PRONE PLANK - ON KNEES, ELBOWS ON SB (OFF TOES)
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| Reps : | 10-30sec | Sets : | 1-3 | Intensity : | 80% | | Tempo : | 202 | Rest : | Circuit or pairs | Duration : | |
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Preparation : - Kneeling in front of the proper size SB, place elbows on the ball.
- Brace abdominals.
| Movement : - Flex shoulders and roll out to a plank under a controllable speed.
- Contract shoulder extensors to regain starting position.
- The abdominals will be maximally braced while in the plank position.
| Progression Considerations : - Flex shoulders and roll out to a plank under a controllable speed.
- Contract shoulder extensors to regain starting position.
- The abdominals will be maximally braced while in the plank position.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
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| | More |
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|  | | | | | | Strength & Fitness Circuit 2 |
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A
good whole body circuit for strength, fitness and fat loss. Not too
complex but still hard. Perform 1-3 circuits in minimal time with good
form.
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Warm Up
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Row 300m-1000m (1st circuit station)
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Rower | Exercise | 2-3 | 300-1000 | | 102 | 85% | Circuit |
| Walking Lunge | Exercise | 2-3 | 12-16 | | 102 | 85% | Circuit |
| Row - Bent Over With Barbell | Exercise | 2-3 | 6-8 | | 102 | 85% | Circuit |
| Chest Press - On Bench With Barbell | Exercise | 2-3 | 6-8 | | 102 | 85% | Circuit |
| Row - Standing 1 Arm Elbow Draw | Exercise | 2-3 | 6-8e | | 102 | 85% | Circuit |
| Lateral Raise - Standing With DB | Exercise | 2-3 | 6-8 | | 102 | 85% | Circuit |
| Hammer Curl - Standing 2 Arm | Exercise | 2-3 | 6-8 | | 102 | 85% | Circuit |
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Cool Down
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Walk & Stretch
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ROWER
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| Reps : | 300-1000 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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WALKING LUNGE
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| Reps : | 12-16 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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| Preparation : 1. Like forward lunge but keep travelling forward. | | Movement : 2.
Step forward and drop hips into split squat position 3. Step forward to
retun to standing position 4. Step forward onto alternate legs |
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ROW - BENT OVER WITH BARBELL
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| Reps : | 6-8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
- Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
- Maintain neutral spine and head position.
| Movement : - Assume a 60-45 degree bent-over position (commonly known as a functional stance).
- Maintaining optimal posture, pull the bar toward your
chest (focus on retraction of scapulae). Focus on generating movement
from your core instead of just pulling with your arms.
- Return to the start position and repeat movement.
- Lower bar at desired REP TEMPO.
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CHEST PRESS - ON BENCH WITH BARBELL
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| Reps : | 6-8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
- Grasp the bar with your hands slightly wider than shoulder width apart.
| Movement : - Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
- Avoid letting the back arch and/or head jutting forward.
- Press the bar back up extending arms and contracting chest until elbows are fully extended.
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ROW - STANDING 1 ARM ELBOW DRAW
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| Reps : | 6-8e | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Stand with feet approximately shoulder width apart and knees
slightly bent. Align the wrist, elbows, and shoulders with the band.
- Brace the spine by drawing the lower abdomen in and drawing the
belly button in toward the spine without losing neutral spinal
alignment.
| Movement : - Pull the elbow straight back.
- Keep the wrist straight throughout the movement.
- Draw the shoulder blades toward the spine while performing the movement.
- Maintain proper alignment throughout the movement and while returning the to the starting position.
- Progression: Single leg stance; Staggered stance with rotation (as pictured)
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LATERAL RAISE - STANDING WITH DB
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| Reps : | 6-8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Stand "tall."
- Dumbbells at side.
| Movement : - Raise dumbbells laterally.
- Lower to starting position at desired REP TEMPO.
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HAMMER CURL - STANDING 2 ARM
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| Reps : | 6-8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a dumbbell in each hand with a neutral grip (palm facing side of body), arms extended by side of body.
| Movement : - Perform a bicep curl by flexing the elbow while keeping the palms so that they face the side of the body at chest level.
- Keep shoulder blades in neutral throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbows.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
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|  | | | | | | Strength & Fitness Circuit 3 | |
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No Introduction has been specified
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Warm Up
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Skipping | Exercise | 2-3 | 1-500 | | 102 | 85% | Circuit |
| Deadlift - Snatch Grip | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| Chest Press - On Bench With DB | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| Pull Up | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| DB Bent over row | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| DB Curl and Press Standing | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| Dips - Bodyweight | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| Toe Touch Twist Crunch | Exercise | 2-3 | 15-20 | | 102 | 85% | Circuit |
| Bridge - Floor (1 Leg) | Exercise | 2-3 | 15-20e | | 102 | 85% | Circuit |
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Cool Down
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SKIPPING
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| Reps : | 1-500 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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DEADLIFT - SNATCH GRIP
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| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Ensure that the client / athlete hinges well from the hips, keeps
the knees slightly bent, and maintains good stability through the
abdominal complex
- Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
| Movement : - This movement involves an deadlift with a hand grip that is
approximately 20 cm (centimeters) wider that shoulder width (a ‘hook’
grip may be used)
- For added text on the deadlift – see ‘deadlift’ in the exercise library
- Begin with light weight as technique is crucial (approx. 30% of deadlift weight)
- Grip the bar and point the elbows away from each other
- Keeping the gaze towards the horizon, the intent is to hinge at
the hips (keeping the knees slightly bent) and bow forward at the waist
… keeping the back flat
- Once in a flexed position, only decent as far as you can
maintain a flat position in the spine … if you start rounding the back
the range of motion (ROM) and / or the weight may be to much
- Reverse the action by driving the head up towards the ceiling
(NEVER LEAN BACK) and “pushing the floor down” with the feet (as shown)
- Lower under control and repeat
- TRAINERS:
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CHEST PRESS - ON BENCH WITH DB
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| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Sit on bench with two dumbbells.
- Position your feet straight-ahead and slowly lie on bench with proper posture (neutral spinal curvature).
- Position dumbbells perpendicular to ceiling (straight up).
| Movement : - Brace the spine by drawing your navel towards the spine and
squeezing the glutes. Pelvis should remain stable throughout the entire
exercise.
- Slowly lower the weight, maintaining the wrist position over the elbows.
- Only move as far as you can maintain balance and core stability.
- Perform repetitions SLOWLY to enhance stabilization strength.
- It is important NOT to let your back arch at any time during the movement.
- Keep feet pointing straight ahead.
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PULL UP
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| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Grasp bar overhead at a width that will allow for the forearms to be
perpendicular to the bar when the elbows are flexed at 90 degrees.
- Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO!
| Movement : - Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. (NOTE: This may mean NOT pulling the chin past the bar!)
- Lower at desired REP TEMPO.
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DB BENT OVER ROW
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| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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DB CURL AND PRESS STANDING
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| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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| Preparation : in Standing Position with 2 dumbbells | | Movement : Perform
DB curl with both arms and keeping good posture go straight into
shoulder press. Lower back from press to curl and repeat |
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DIPS - BODYWEIGHT
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| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Support your bodyweight at arm’s length on the parallel bars.
- Position body so your head is up over your shoulders, shoulders in line with hips.
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining optimal alignment, bend elbows and lower your body SLOWLY.
- Then in a controlled manner, straighten the elbows and “drive”
the shoulder girdle downward while returning to the starting position.
- Perform recommended repetitions.
- Depth should NEVER exceed the active range of motion available for shoulder extension.
- To reduce stress to the shoulders, flex the knees and hips by
drawing the knees up to the chest. This will alter the COG (center of
gravity), placing the body in a position where there will not be as much
shoulder extension required for the movement.
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TOE TOUCH TWIST CRUNCH
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| Reps : | 15-20 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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BRIDGE - FLOOR (1 LEG)
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| Reps : | 15-20e | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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Preparation : - Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
- Activate core by drawing navel towards the spine and squeezing the glutes.
| Movement : - With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
- If your client feels their hamstring cramping, check their
pelvis for correct alignment. Pelvis should be neutral - asis and psis
should be even or horizontal. If there is a misalignment correct it. If
you aren’t sure then gently stretch the quads and try the exercise
again.
| Progression Considerations : - Starting in normal position, upon activating the core lift one leg off the floor.
- Slowly continue the exercise as previously explained.
- When exercise is completed slowly lower the elevated leg to the
floor. Making certain that the client doesn’t allow the core to
shut down until contact with the floor has been made.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|  | | | | | | Strength & Fitness Circuit 4 | |
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Stepping it up with a few more complex exercises. As usual in this series 2-3 - minimal time, maximal weight.
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Warm Up
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Cycle
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Cycle | Exercise | 2-3 | 1-3km | | 102 | 85% | Circuit |
| Lunge - Multiplanar | Exercise | 2-3 | 16-20 | | 102 | 85% | Circuit |
| Body Weight Pull Ups | Exercise | 2-3 | 6-8 | | 102 | 85% | Circuit |
| Chest Press - On Bench With Barbell | Exercise | 2-3 | 6-8 | | 102 | 85% | Circuit |
| Row - Standing (Free Motion) | Exercise | 2-3 | 6-8 | | 102 | 85% | Circuit |
| Barbell Reverse Curl | Exercise | 2-3 | 12-15 | | 102 | 85% | Circuit |
| MB Throw/crunch catch/resist | Exercise | 2-3 | 20 | | 102 | 85% | Circuit |
| MB Twist + Bounce | Exercise | 2-3 | 50 | | 102 | 85% | Circuit |
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Cool Down
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walk & stretch
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CYCLE
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| Reps : | 1-3km | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
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LUNGE - MULTIPLANAR
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| Reps : | 16-20 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Stand in proper alignment with hands on hips and feet straight ahead.
| Movement : - Draw your belly button inward toward your spine.
- While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
- Use your hip and thigh muscles to push yourself up and back to the start position.
- Repeat directions on opposite leg and then progress to side lunges followed by turning lunges.
|
| 
 |
|
|
BODY WEIGHT PULL UPS
|
| Reps : | 6-8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Place hands on pull-up bar with palms facing forward.
- Your grip width should be at least shoulder width apart with entire body hanging straight down.
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining optimum spinal alignment, in a controlled manner,
pull your body upward. The shoulder blades should move downward and in
while the arms follow.
- Only move as far as you can control core stability and return to the start position.
- The return motion must include shoulder girdle upward rotation
and elevation under CONTROL. Note: The return motion should be stopped
just before the muscles relax.
- Do not allow head to “jet” forward.
- Relax arms as much as possible, placing the emphasis on back muscles.
- Do not round back!
- Common mistakes to avoid: Raising the legs to help start the
pulling motion, rotating the shoulders forward, hunching up the
shoulders by the ears (indicating possible weakness in lower-mid
shoulder girdle musculature), arching low back and rocking body.
|
|
|
|
|
CHEST PRESS - ON BENCH WITH BARBELL
|
| Reps : | 6-8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
- Grasp the bar with your hands slightly wider than shoulder width apart.
| Movement : - Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
- Avoid letting the back arch and/or head jutting forward.
- Press the bar back up extending arms and contracting chest until elbows are fully extended.
|
|
|
|
|
ROW - STANDING (FREE MOTION)
|
| Reps : | 6-8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Stand with feet approximately shoulder width apart and knees slightly bent.
- Using a neutral grip, align the wrist, elbows and shoulders with the cable.
| Movement : - Brace Spine by drawing your lower abdomen in.
- Maintaining proper posture, start movement by pulling the elbows straight down and back.
- Check alignment and positioning and repeat row.
- It is important not to let your back arch at any time during the movement.
- Keep feet flat on the floor to maintain balance and stability.
- Relax forearms and pull with the elbows.
|
| 
|
|
|
BARBELL REVERSE CURL
|
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
MB THROW/CRUNCH CATCH/RESIST
|
| Reps : | 20 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
| Preparation : Lying on floor holding MB over chest. Lift feet off floor and brace abdominals | | Movement : 1.
Sit and throw MB towards ceiling simultaneously (throw so that it would
land back on your forehead) 2. Catch MB as high as possible (over your
head) and resist as slow as possible back towards floor |
| 
|
|
|
MB TWIST + BOUNCE
|
| Reps : | 50 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
| Preparation : Sitting balanced on bench with feet in air level with knees - holding Medicine ball | | Movement : Twist
side to side bouncing the ball on floor for desired number or reps.
Pull belly in tight to keep abs switched on and support back. |
| 
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|  | | | | | | Strength & Fitness Circuit 5 | |
|
|
|
|
A great - more complex and unstable whole body workout. Do 2-3 circuits - minimal time, maximal weights! Keep a record!
|
Warm Up
|
|
Xtrainer
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| X-trainer | Exercise | 2-3 | 2-400m | | 102 | 85% | Circuit |
| Lateral Lunge (SI Joint) | Exercise | 2-3 | 16-20 | | 102 | 85% | Circuit |
| Push Up - Scorpion | Exercise | 2-3 | Max | | 102 | 85% | Circuit |
| High Knee raise to elbows | Exercise | 2-3 | Max | | 102 | 85% | Circuit |
| Row - Bent Over With Barbell | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| 1 Leg 1 Dumbell Shoulder Press | Exercise | 2-3 | 8e | | 102 | 85% | Circuit |
| Bicep Curl - Squat | Exercise | 2-3 | 8 | | 102 | 85% | Circuit |
| SB weighted Hip Bridge | Exercise | 2-3 | 15-20 | | 102 | 85% | Circuit |
| SB weighted crunches | Exercise | 2-3 | 10-15 | | 102 | 85% | Circuit |
|
Cool Down
|
|
walk & stretch
|
|
X-TRAINER
|
| Reps : | 2-400m | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
LATERAL LUNGE (SI JOINT)
|
| Reps : | 16-20 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Start with small step and a shallow knee flex
- Don’t try to control the movement consciously allow the body to react to the ground reaction, gravity & momentum
| Movement : - Step in the frontal plane, allowing the body to react to the ground force, gravity and momentum
- Return to the starting position and alternate
- As the movement looks more fluent, gradually increase the ROM of the step
|
| 
 |
|
|
PUSH UP - SCORPION
|
| Reps : | Max | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | 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.
|
| 
|
|
|
HIGH KNEE RAISE TO ELBOWS
|
| Reps : | Max | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | 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 |
| 
|
|
|
ROW - BENT OVER WITH BARBELL
|
| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
- Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
- Maintain neutral spine and head position.
| Movement : - Assume a 60-45 degree bent-over position (commonly known as a functional stance).
- Maintaining optimal posture, pull the bar toward your
chest (focus on retraction of scapulae). Focus on generating movement
from your core instead of just pulling with your arms.
- Return to the start position and repeat movement.
- Lower bar at desired REP TEMPO.
|
|
|
|
|
1 LEG 1 DUMBELL SHOULDER PRESS
|
| Reps : | 8e | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
BICEP CURL - SQUAT
|
| Reps : | 8 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | 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.
- Ensure that the client is proficient at a ‘standing bicep curl’ and ‘squats’ before prescribing this exercise
| Movement : - This movement involves a squat and dumbbell bicep curl
- Start with the feet shoulder width apart, pointing straight ahead, hands to the side (as shown)
- You may find that in time you will be ‘stronger’ at this progression than a normal ‘standing bicep curl’
- Initiate the movement with a squat … the hands swing back slightly to ‘load’
- Accelerate through the squat and generate momentum
- Use this momentum and summate these forces into the bicep curl (as shown)
- Simultaneously lower the weight while returning into a squat
- Let this movement flow (in other words – let the leg drive transfer energy into the arm)
|
| 
|
|
|
SB WEIGHTED HIP BRIDGE
|
| Reps : | 15-20 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
SB WEIGHTED CRUNCHES
|
| Reps : | 10-15 | Sets : | 2-3 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|  | | | | | | Strength & Fitness Circuit 6 | |
|
|
|
|
This one has a few power/power endurance moves that make it extra hard! 2-4 circuits - minimal time, maximal weight
|
Warm Up
|
|
Run
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Run | Exercise | 3-900 | 8-12 | | 102 | 85% | Circuit |
| Squat Jump | Exercise | 2-4 | 20 | | 102 | 85% | Circuit |
| Switch grip power Chin up | Exercise | 2-4 | Max | | 102 | 85% | Circuit |
| In and Out Clap Push Up | Exercise | 2-4 | 10-20 | | 102 | 85% | Circuit |
| High Knee Twist | Exercise | 2-4 | 8-12 | | 102 | 85% | Circuit |
| DB Swing | Exercise | 2-4 | 10-12 | | 102 | 85% | Circuit |
| EZ Bar Curl - standing | Exercise | 2-4 | 8-12 | | 102 | 85% | Circuit |
| Dips - Bodyweight | Exercise | 2-4 | max | | 102 | 85% | Circuit |
| Side Iso-Abs w/ Crunch | Exercise | 2-4 | 10-15e | | 102 | 85% | Circuit |
|
Cool Down
|
|
walk & stretch
|
|
RUN
|
| Reps : | 8-12 | Sets : | 3-900 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
SQUAT JUMP
|
| Reps : | 20 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | 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.
|
| 
 |
|
|
SWITCH GRIP POWER CHIN UP
|
| Reps : | Max | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
| Preparation : Start
in narrow chin position. (requires narrow chin and wide chin grips).
Can also start in underhand chin postion if only straight bar is
available. | | Movement : pull
explosively and switch grip to wide chin postion. lower into wide chin
and repeat to switch grip back to narrow chin postion. if only straight
bar is available switch from overhand to underhand grips. |
| 
|
|
|
IN AND OUT CLAP PUSH UP
|
| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
- Activate core with a drawing in and pelvic floor contraction.
| Movement : - Perform a powerful push up with enough force to bring the hands off the ground while still maintaining body alignment.
- Land with your hands in a narrow position (approx. shoulder width) and perform close grip push up.
- Explode through the concentric phase and land in the original wider than shoulder width position.
- Alternate between the wide and narrow push ups in a plyometric manner.
|
| 
 |
|
|
HIGH KNEE TWIST
|
| Reps : | 8-12 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
DB SWING
|
| Reps : | 10-12 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
| Preparation : 1.
Start in a standing position holding the end of a Dumbell (on the
plate). 2. Drop the hips into a squat/deadlift position to make the
dumbell touch the floor. 3. Stand and using momentum with Straight arms
swing the dumbeel to shoulder height | | Movement : 2.
Drop into a squat/deadlefit position to make the dumbell touch the
floor 3. Stand - using momentum with straight arms to swing the dumbell
to shoulder height 4. Control downward phase to touch floor lightly |
| 
|
|
|
EZ BAR CURL - STANDING
|
| Reps : | 8-12 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
| Preparation : look at the picture | | Movement : |
| 
|
|
|
DIPS - BODYWEIGHT
|
| Reps : | max | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Support your bodyweight at arm’s length on the parallel bars.
- Position body so your head is up over your shoulders, shoulders in line with hips.
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining optimal alignment, bend elbows and lower your body SLOWLY.
- Then in a controlled manner, straighten the elbows and “drive”
the shoulder girdle downward while returning to the starting position.
- Perform recommended repetitions.
- Depth should NEVER exceed the active range of motion available for shoulder extension.
- To reduce stress to the shoulders, flex the knees and hips by
drawing the knees up to the chest. This will alter the COG (center of
gravity), placing the body in a position where there will not be as much
shoulder extension required for the movement.
|
|
|
|
|
SIDE ISO-ABS W/ CRUNCH
|
| Reps : | 10-15e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs hold with a rotation crunch motion.
- Perform a side iso abs hold.
- Take the top arm, place the hand behind the ear and rotate the elbow towards the ground (as shown).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and the shoulders and trunk rotate.
|
| 
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|  | | | | | | Strength & Fitness Circuit 7 | |
|
|
|
|
Getting harder! 2-4 circuits - minimal time, maximal weights/reps (BW)
|
Warm Up
|
|
Row
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Rower | Exercise | 2-4 | 300-1000 | | 102 | 80% | Circuit |
| Lunge Jumps (MB Chop) | Exercise | 2-4 | 15-20 | | 102 | 80% | Circuit |
| 1 arm push up | Exercise | 2-4 | Max e | | 102 | 80% | Circuit |
| High Knee raise to elbows | Exercise | 2-4 | 10-20 | | 102 | 80% | Circuit |
| Push Up - Feet on SB | Exercise | 2-4 | 15-20 | | 102 | 80% | Circuit |
| Clean - Barbell | Exercise | 2-4 | 8-10 | | 102 | 80% | Circuit |
| Bicep Curl - 1 Arm Concentration w/ SB | Exercise | 2-4 | 8-10e | | 102 | 80% | Circuit |
| Abdominal Crunch - On SB (1 Leg) | Exercise | 2-4 | 15-20 | | 102 | 80% | Circuit |
| SB hover high and low | Exercise | 2-4 | 15-20 | | 102 | 80% | Circuit |
|
Cool Down
|
|
walk & stretch
|
|
ROWER
|
| Reps : | 300-1000 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
LUNGE JUMPS (MB CHOP)
|
| Reps : | 15-20 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Take a slightly staggered stance.
- Maintain neutral spine.
| Movement : - Jump straight up as high as can be controlled, switch arm/leg in
mid-air (such as in gait), and land in the deepest lunge as can be
controlled with optimal posture.
- Repeat as quickly as can be controlled for desired repetitions.
| Progression Considerations : - Jump
straight up as high as can be controlled, switch arm/leg in mid-air
(such as in gait), and land in the deepest lunge as can be controlled
with optimal posture.
- Perform exercise with side to side rotation with medicine ball.
- Ensure
correct technique on landing and try to keep movement smooth at all
times. This can be achieved by ensuring that the right leg lands same
distance away from body as left leg on each movement.
- Repeat as quickly as can be controlled for desired repetitions.
|
| 
|
|
|
1 ARM PUSH UP
|
| Reps : | Max e | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
HIGH KNEE RAISE TO ELBOWS
|
| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | 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 |
|
|
|
|
PUSH UP - FEET ON SB
|
| Reps : | 15-20 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Place body in push up position on the floor, activate core by pulling navel to spine and squeeze glutes.
- Place both feet on Swiss ball.
| Movement : - Starting with your body in the plank position, lower the chest towards the floor.
- Upon reaching the floor press your body back up to the starting position.
- Be aware not to let the core release as this will cause hyperextension of the lumbo-pelvic-hip complex.
- Cease performing the exercise as soon as any compensation is noticed.
|
| 
|
|
|
CLEAN - BARBELL
|
| Reps : | 8-10 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Begin with feet shoulder width apart and toes pointing forward.
- Bend the knees slightly and bend at the waist, grasping the
barbell with both hands slightly wider than shoulder width apart (palms
facing body).
| Movement : - Perform explosive triple extension movement in the lower
extremeties, and drive the elbows high. Make sure the barbell travels in
a vertical, linear fashion (close to body).
- As bar reaches shoulder height externally rotate the arms and
cradle the weight in front of the shoulders, simultaneously dropping
into a deep squat to get under the weight. Then stand up.
- From here contract glutes to stand into a full upright position with bar resting on your chest.
- Carefully lower the barbell back to the ground. Reset and repeat desired repetitions.
|
| 
 |
|
|
BICEP CURL - 1 ARM CONCENTRATION W/ SB
|
| Reps : | 8-10e | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Sitting on the ball, spread feet apart then place elbow inside knee and allow to hang.
- Use opposite hand to support upper body.
- Keep lower back flat and back in optimal postural alignment.
| Movement : - Lift weight upwards towards the chest, due to position of the chest this will allow the weight to come to the correct height.
- At the completion of the lift slowly lower the weight to the starting position and repeat.
- Keep the movements controlled, don’t rush.
|
| 
|
|
|
ABDOMINAL CRUNCH - ON SB (1 LEG)
|
| Reps : | 15-20 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
- Place hands on the side of head. Do not hold and carry the head!
| Movement : - Draw your lower abdomen inward toward your spine before initiating the movement.
- While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
- While still maintaining the draw-in maneuver, lower slowly as far as you can control.
- Repeat recommended repetitions.
- The chin should be tucked toward the chest throughout the movement.
- Experiment with different arm positions to vary the level of difficulty.
| Progression Considerations : - Draw your lower abdomen inward toward your spine before initiating the movement.
- Lift one leg slightly off the floor while performing the crunch.
- While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
- While still maintaining the draw-in maneuver, lower slowly as far as you can control.
- Repeat recommended repetitions.
- The chin should be tucked toward the chest throughout the movement.
- Experiment with different arm positions to vary the level of difficulty.
|
| 
|
|
|
SB HOVER HIGH AND LOW
|
| Reps : | 15-20 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|  | | | | | | Strength & Fitness Circuit 8 | |
|
|
|
|
2-4 hard circuits. move swiftly and properly. decrease time and increase weights for progression
|
Warm Up
|
|
skip
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Skipping | Exercise | 2-4 | 1-200 | | 102 | 85% | Circuit |
| Deadlift - Dumbbells | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Chest Press - On SB 2 Arm DB | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Pull Up | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Pullover - On Bench With DB | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Row - 1 Leg With DB | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Abdominal Crunch - 2 Arm w/ SB | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Hammer Curl - Standing 2 Arm (Alt Arms) | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Hamstring Curl - Supine w/ SB | Exercise | 2-4 | 15-30 | | 102 | 85% | Circuit |
|
Cool Down
|
|
walk & stretch
|
|
SKIPPING
|
| Reps : | 1-200 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
DEADLIFT - DUMBBELLS
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Stand tall, retract scapulas and draw in navel towards spine whilst squeezing glutes.
- Important that the hip, knee and toes are tracking in line.
- Core must remain activated throughout deadlift-watch for
compensation in your client. Don’t let misalignment of legs or flexion
of the lower lumbar occur.
| Movement : - Keep arms staight at all times.
- Lower the weights down as deep as neutral spine angles can be maintained.
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed.
- Ensure no compensations of the knee ankle or hip.
- Return to the starting position, pushing through the glutes (to
keep pressure off the lower back) and keeping the head & chest up,
this will ensure that pressure is not placed solely on the lower back.
- Breathing in on the way down & breathing out on the way up
- Don’t rush through the exercise.
- Keep transverse activated at all times.
|
| 
|
|
|
CHEST PRESS - ON SB 2 ARM DB
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Place head & shoulders on ball, keep chin up so neck is in neutral position.
- Position feet apart to form good base of stability.
- Activate transverse (pull belly button towards spine & hold).
| Movement : - Start with weights on chest.
- Push both weights towards the ceiling whilst exhaling.
- Upon reaching peak of repetition lower weights back to chest whilst inhaling and repeat.
- Keep body in “plank” position.
- Maintain even speed when performing the exercise.
- Push weights above the chest not over your head.
|
| 
|
|
|
PULL UP
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Grasp bar overhead at a width that will allow for the forearms to be
perpendicular to the bar when the elbows are flexed at 90 degrees.
- Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO!
| Movement : - Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. (NOTE: This may mean NOT pulling the chin past the bar!)
- Lower at desired REP TEMPO.
|
|
|
|
|
PULLOVER - ON BENCH WITH DB
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | 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.
|
| 
|
|
|
ROW - 1 LEG WITH DB
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate the core with proper drawing in maneuver and pelvic floor contraction.
- Raise one foot off the floor approximately 2 inches and keep parallel to other foot.
- Lean forward (avoid rounding the back) and hold.
| Movement : - Start with arms straight extended towards the floor.
- Perform a row action.
- Ensure that the shoulder blades retract and depress as dumbbell moves upward.
- Lower slowly and allow shoulder blades to protract as arms return towards the floor into extension.
- Ensure the chin is tucked into the chest for good cervical alignment.
- Progressions:
2 extremities to 1: two arm to alternating arm to one arm to one arm with rotation.
Inertia progression: dumbbells to cables to tubing.
Stable to unstable: shoes to no shoes to unstable surface (core board, airex pad e.t.c).
|
| 
|
| | Notes : | stork position |
|
ABDOMINAL CRUNCH - 2 ARM W/ SB
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Maintain a tall body line throughout this exercise, good stability through the abdominal complex and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise - this engages the nervous system.
| Movement : - This movement involves a weighted stability ball crunch
- Start by adjusting the cable arms to a ‘low’ position (as shown)
- Begin with a light resistance until movement becomes fluid
- Grab cables, sit on the SB and roll yourself down until the small of the back rests comfortably on the ball
- Hug the cables to the shoulders (as shown)
- Keeping the hips high, perform a crunch movement up (remember, the SB should not roll)
- Roll back over the SB and repeat
- Watch for: Excessive forward head posture, excessive arm movement
against the body, and excessive protraction of the scapula (rolled
forward shoulders) – these are signs of weakness and the exercise should
be regressed
|
| 
|
| | Notes : | try with one arm extensions 10 each side |
|
HAMMER CURL - STANDING 2 ARM (ALT ARMS)
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a dumbbell in each hand with a neutral grip (palm facing side of body), arms extended by side of body.
| Movement : - Perform a bicep curl by flexing the elbow while keeping the palms so that they face the side of the body at chest level.
- Keep shoulder blades in neutral throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbows.
| Progression Considerations : - Perform a bicep curl by flexing the elbow while keeping the palm so it faces the side of the body at chest level.
- Keep shoulder blades in neutral throughout the exercise.
- Slowly lower the dumbbell back to the side of the body by extending the elbows.
- Alternate Arms.
|
| 
|
| | Notes : | try standing on one leg |
|
HAMSTRING CURL - SUPINE W/ SB
|
| Reps : | 15-30 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Start by lying on back with arms outstretched and palms up.
- Place heels on ball with toes pointing straight up.
| Movement : - Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
- Next, curl your heels toward your glutes by bending your knees.
- Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
- Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
- Do not allow your hips to drop while flexing the knees. If
your hips continue to drop, descend the progression by performing hip
extension only.
- Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.
|
| 
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|  | | | | | | Strength & Fitness Circuit 9 | |
|
|
|
|
2-4 circuits. minimum time. maximum weights.
|
Warm Up
|
|
ride
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Cycle | Exercise | 2-4 | 1-2km | | 102 | 85% | Circuit |
| 1 Leg Squat Onto Bench | Exercise | 2-4 | 6-8e | | 102 | 85% | Circuit |
| Chest Press - On Bench With DB | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Row - Bent Over 1 Arm (On Bench) | Exercise | 2-4 | 6-8e | | 102 | 85% | Circuit |
| DB overhead back lunge | Exercise | 2-4 | 12-16 | | 102 | 85% | Circuit |
| High Knee Twist | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Shoulder Press - Standing With DB | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Bicep Curl - Standing (Alt arms) | Exercise | 2-4 | 6-8e | | 102 | 85% | Circuit |
| Iso Abs - Side Lying (Knees-Toes-with Hip Abduction) | Exercise | 2-4 | 10-20e | | 102 | 85% | Circuit |
|
Cool Down
|
|
walk & stretch
|
|
CYCLE
|
| Reps : | 1-2km | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
1 LEG SQUAT ONTO BENCH
|
| Reps : | 6-8e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
| Preparation : In standing position extend one leg to lift slightly off floor whilst remaining standing/balancing on other leg | | Movement : Lower
hips back towards bench whilst keeping arms at shoulder height and
maintaing good posture. If possible touch bum onto bench and push
through heel to return to standing position |
| 
|
|
|
CHEST PRESS - ON BENCH WITH DB
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Sit on bench with two dumbbells.
- Position your feet straight-ahead and slowly lie on bench with proper posture (neutral spinal curvature).
- Position dumbbells perpendicular to ceiling (straight up).
| Movement : - Brace the spine by drawing your navel towards the spine and
squeezing the glutes. Pelvis should remain stable throughout the entire
exercise.
- Slowly lower the weight, maintaining the wrist position over the elbows.
- Only move as far as you can maintain balance and core stability.
- Perform repetitions SLOWLY to enhance stabilization strength.
- It is important NOT to let your back arch at any time during the movement.
- Keep feet pointing straight ahead.
|
|
|
|
|
ROW - BENT OVER 1 ARM (ON BENCH)
|
| Reps : | 6-8e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | 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.
|
|
|
|
|
DB OVERHEAD BACK LUNGE
|
| Reps : | 12-16 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
HIGH KNEE TWIST
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
SHOULDER PRESS - STANDING WITH DB
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Begin with good posture, shoulder blades retracted and depressed.
- Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.
| Movement : - Position feet shoulder width apart, pointing straight ahead.
- Start with the dumbbells at shoulder height, palms facing forward.
- While maintaining total body alignment, push the dumbbells into full extension overhead.
- AVOID letting your back arch at ANYTIME (this may indicate
tightness in the lats and a stretching program should precede loading of
this exercise).
- TRAINERS: watch the hips (to ensure frontal plane stability)
and also watch the scapulae (shoulder blades) to see if there is
excessive protraction. (‘winging’) – this may indicate a destabilized
gleno-humeral (shoulder) joint
- Other progressions: Inertia progression – dumbbell, to cables, to tubing.
Stable to Unstable surfaces - airex pad, ½ foam roller.
|
|
|
|
|
BICEP CURL - STANDING (ALT ARMS)
|
| Reps : | 6-8e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a dumbbell in each hand with arms extended by side of body.
| Movement : - Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbow.
| Progression Considerations : - Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbow.
- Alternate Arms.
|
|
|
|
|
ISO ABS - SIDE LYING (KNEES-TOES-WITH HIP ABDUCTION)
|
| Reps : | 10-20e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | 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.
| Progression Considerations : - Start in side lying iso abs position.
- Simultaneously abduct leg and arm from body.
- Maintain for a few seconds at the top of the movement as shown above.
- Try to maintain stability and lack of movement as the exercise is executed.
- Regress exercise if the core cannot be maintained still and stability also maintained through the movement.
|
| 
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|  | | | | | | Strength & Fitness Circuit 10 | |
|
|
|
|
2-4 circuits. minimum time. maximum weights
|
Warm Up
|
|
x-trainer 2-300m
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| X-trainer | Exercise | 2-4 | 2-300m | | | 85% | Circuit |
| Bosu Squat Press | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Cable Twist Pull | Exercise | 2-4 | 6-8e | | 102 | 85% | Circuit |
| Cable Twist Push | Exercise | 2-4 | 6-8e | | 102 | 85% | Circuit |
| Push Up - Scorpion | Exercise | 2-4 | Max | | 102 | 85% | Circuit |
| Bosu Bent Row | Exercise | 2-4 | 6-8 | | 102 | 85% | Circuit |
| Bosu 1 Leg 1 DB Shoulder Press | Exercise | 2-4 | 6-8e | | 102 | 85% | Circuit |
| Bicep Curl - Stork Stance | Exercise | 2-4 | 6-8e | | 102 | 85% | Circuit |
| Toe Touch Twist Crunch | Exercise | 2-4 | 20 | | 102 | 85% | Circuit |
|
Cool Down
|
|
walk & stretch
|
|
X-TRAINER
|
| Reps : | 2-300m | Sets : | 2-4 | Intensity : | 85% | | Tempo : | | Rest : | Circuit | Duration : | |
|
|
|
|
|
BOSU SQUAT PRESS
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
CABLE TWIST PULL
|
| Reps : | 6-8e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | 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 |
| 
|
|
|
CABLE TWIST PUSH
|
| Reps : | 6-8e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | 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 |
| 
|
|
|
PUSH UP - SCORPION
|
| Reps : | Max | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | 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.
|
|
|
|
|
BOSU BENT ROW
|
| Reps : | 6-8 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
BOSU 1 LEG 1 DB SHOULDER PRESS
|
| Reps : | 6-8e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
BICEP CURL - STORK STANCE
|
| Reps : | 6-8e | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | 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.
|
| 
|
|
|
TOE TOUCH TWIST CRUNCH
|
| Reps : | 20 | Sets : | 2-4 | Intensity : | 85% | | Tempo : | 102 | Rest : | Circuit | Duration : | |
|
|
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
|
|
