Preparation : Stand on one leg (in optimal allignment with the knee over the 2nd toe) and place the rear leg on a box (about 20 - 30cm high) maintaining neutral spine
Movement : 1. Loer the body as low as can be controlled with good posture (especially in knee and spine)(place a towel on the gorund and try nd touch towel). 2. Push through the heel to come back to standing pushing
CHEST FLY - DB ON BENCH
Reps :
12
Sets :
3
Intensity :
>80%
Tempo :
102
Rest :
ALT A
Duration :
Preparation :
Lie in neutral spine.
Take a neutral grip on the dumbbells.
Movement :
With elbows slightly flexed, lower the weight carefully to appropriate depth as determined by the Active ROM portion of the assessment.
Contract chest muscles, raise to starting position.
BODY WEIGHT PULL UPS
Reps :
12
Sets :
3
Intensity :
>80%
Tempo :
102
Rest :
ALT B
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.
PULLOVER - ON BENCH WITH DB
Reps :
12
Sets :
3
Intensity :
>80%
Tempo :
102
Rest :
ALT B
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.
CLEAN AND PRESS (HANG)
Reps :
12
Sets :
3
Intensity :
>80%
Tempo :
102
Rest :
ALT C
Duration :
Preparation :
Movement :
BICEP CURL - STANDING (ALT ARMS)
Reps :
12
Sets :
3
Intensity :
>80%
Tempo :
102
Rest :
ALT C
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.
ABDOMINAL CRUNCH - ON SB (1 LEG)
Reps :
12
Sets :
3
Intensity :
>80%
Tempo :
102
Rest :
ALT D
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.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Prepare for this motion by keeping a lengthened position in the body.
Movement :
This movement involves a prone plank with an flexion and extension oscillation (sagittal plane)
Assume a prone plank position (for description – see ‘plank – prone’ in the exercise library)
Using only a SMALL amplitude of movement, move hips from extension to flexion – as shown
Perform desired amount of reps
TRAINERS: this exercise is designed for FULL BODY MOTION, if you notice that the client is only moving from the lumbar spine … correct immediately
Progression Considerations :
This movement involves a prone plank with a rotational oscillation back and forth (transverse plane)
Assume a prone plank position (for description – see ‘plank – prone’ in the exercise library)
Using only a SMALL amplitude of movement, rotate hips back and forth – as shown
Perform desired amount of reps
TRAINERS: this exercise is designed for FULL BODY MOTION, if you notice that the client is only moving from the lumbar spine … correct immediately
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