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.
ICE SKATERS
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT A
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
Begin in runner’s stance, knees and elbows bent.
The beginner version of this exercises is done moving side to side.
Perform a lateral hop, accelerating through the outside leg and keep the body in good alignment.
Land on a flat foot (the heel and toes at the same time) and decelerate through knee and hip flexion.
Jump back to starting position with same technique.
Make sure to control hips in a frontal plane and keep your center of gravity inside the planted leg.
Progression: frontal and transverse ice skater.
CHEST PRESS - ON BENCH WITH BARBELL
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT B
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.
BARBELL CORNER PUSH PRESS
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT B
Duration :
Preparation : Place one end of barbell in corner with weight on distal end of bar. Start in standing position with loaded end of bar resting on one shoulder or near top of chest.
Movement : bend knees slightly and then stand and extend arm into press
BODY WEIGHT PULL UPS
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT C
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.
BARBELL CORNER ROW
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT C
Duration :
Preparation : Stand with feet shoulder width apart and bend forward maintaing good posture (a straight back). Chest out and bum out.
Movement : Row barbell by lowering towards floor and pulling in a row motion.
ROW - UPRIGHT WITH BARBELL
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT D
Duration :
Preparation :
Stand with feet shoulder width apart, grasp bar at shoulder width or slightly wider (NOTE: Taking a narrow grip will increase internal rotation/protraction at the shoulder girdle, thereby increasing stress to the posterior cuff).
Maintain neutral spine.
Movement :
Draw bar up to the sternum, flexing the shoulders and elbows.
Return to start position at desired REP TEMPO.
SHOULDER PRESS - 1 LEG (ALT ARM)
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT D
Duration :
Preparation :
Perform drawing in and pelvis floor contractions.
Lift one leg off the floor and dorsiflex elevated ankle.
Keep feet parallel in frontal plane.
Maintain level hips.
Movement :
Press dumbbells upward maintaining optimal alignment. Lower, and repeat.
Progressions: Inertia progressions- No weight to dumbbells to cables to tubing.
Progression Considerations :
Raise 1 leg off floor.
Perform exercise with alternate arms.
Press dumbbell upward maintaining optimal alignment. Lower, and swap arms.
Progressions: Inertia progressions- No weight to dumbbells to cables to tubing.
BICEP CURL - STANDING
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT E
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.
PRONE ALT/SUPERMAN W/ BOSU BALL
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT E
Duration :
Preparation :
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 lying prone on the Bosu ball with opposite leg/arm movements.
Position yourself lying prone on the Bosu with the stomach on the Bosu as shown.
The arms are reaching overhead on the ground and the legs are in triple extension (at the hips, knees and ankles) on the ground.
The movement involves opposite arm/leg motion – take one arm and lift it off the ground while the opposite leg moves off the ground as shown.
Return to the starting position and switch sides.
TRAINERS: Watch for excessive lordosis in the lumbar segments. This might be an indication that the exercise is too advanced and should be avoided.
V-SIT ON DOME W/ TRUNK ROTATION
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT F
Duration :
Preparation :
Sit with the hips centered directly on top of the dome.
Flex the knees approximately 90 degrees and rest the toes lightly on the floor.
Placed the hands on the sides of the dome for balanced assistance.
Lean back slightly, while maintaining neutral llposture in the lumbar spine.
Movement :
Slowly lift the legs off the floor until the knees are close to chest level and the lower legs are near parallel to the floor.
Keeping the thighs close together, tilt the legs to one side and counter rotate the torso in the opposite direction.
Pause at the end of the movement.
Reverse the movement and rotate to the other side.
Perform eight to 20 repetitions to fatigue, alternating sides and adjusting the reps based on overall workout time and goals.
DEAD BUG W/ BOSU BALL
Reps :
30-60 s
Sets :
3
Intensity :
80%
Tempo :
102
Rest :
ALT F
Duration :
Preparation :
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 lying supine on the Bosu ball with opposite leg/arm movements.
Position yourself lying supine on the Bosu with the small of the back against the Bosu as shown.
The arms are straight and pointing towards the ceiling while the legs are in triple flexion (at the hips, knees, and ankles) as shown.
The movement involves opposite arm/leg motion – take one arm overhead while the opposite leg moves into triple extension (at hips, knees and ankles).
Return to the starting position and switch sides.
TRAINERS: Watch for excessive lordosis in the lumbar segments as this might be an indication that the exercise is too advanced and should be avoided.
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