Focus Fitness Newsletter

Stabiltiy & Strength 3
Program Template
Trainer : Ryan Fraser

Introduction

6/7/11 All over workout of highly advanced exercises focused on stability & strength. Perform is pairs - keep movement quality excellent.

Warm Up

light exercises - mulit D lunge, mountain climbers, alt DB row

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Woodchopper Lateral Leap	Exercise	2-3	10-20			80%	ALT A
Squat - Foam Roll Throw and Catch	Exercise	2-3	10-20			80%	ALT A
Squat - Thrust - Push-Up - Jump	Exercise	2-3	10-20			80%	ALT B
Step - Lateral w/ Olympic Bar Lateral Thrust	Exercise	2-3	10-20			80%	ALT B
Row - Lateral Walk Bent Over	Exercise	2-3	10-20			80%	ALT C
Sagittal Lunge w/Overhead Extension SIJ Level 4	Exercise	2-3	10-20			80%	ALT C
Push Up - w/ Rotation w/ DB	Exercise	2-3	10-20			80%	ALT D
High Knee raise to elbows	Exercise	2-3	10-12		103	80%	ALT D

Cool Down

WOODCHOPPER LATERAL LEAP

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

Preparation :

Stand feet together and the KB in the "rack" position, bent arm resting against the trunk and the palm towards the midline to create a triangle. The second side hand is clasped over the other.

Movement :

Keeping the feet parallel, laterally leap with the leg that is contralateral to KB.
Move the upper body in a chopping motion to swing KB outside of the landing knee.
Maintain lordosis while absorbing the bell.
Drive down down into the floor to return to start position.

Exercise provided by www.kettlebellconcepts.com

SQUAT - FOAM ROLL THROW AND CATCH

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

Preparation :

With ½ Foam Roller facing downwards (flat side to the floor) activate the core and glutes by drawing the navel towards the spine and squeezing the glutes.
Step onto the roller and stand upright with feet approx. shoulder width appart.

Movement :

With your core and glutes activated, lower your glutes towards the floor as though you were sitting into a chair.
The squat should be controlled in both the descending and ascending phase.
Squat as far down as the client feels comfortable.
Catch the ball, perform the squat, toss the ball back, repeat.
If compensations are obvious( Eversion, external rotation, adduction or abduction of the knees or assymetrical shiftng of the LPHC) then stop the exercise and return to a more appropriate exercise for the client. Remember don’t train your client in a poor movement pattern- this leads to dysfunction.
Movement in the roller will be inevitable, this is not a compensation.

SQUAT - THRUST - PUSH-UP - JUMP

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

Preparation :

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

Movement :

This movement involves a push ups and jumping in place.
Start with your hands by your shoulders.
Simultaneously squat down (with triple flexion in the legs) and bend forward in the trunk place the outstretched arms on the ground about shoulder width apart shoot both legs out into triple extension with a straight body line, perform a push up and quickly bring them back into triple flexion (as shown).
Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
Land onto toes and then heals.
TRAINERS: watch for frontal plane alignment through the kinetic chain, and do not let the back sag as the client thrusts their legs out and back.

STEP - LATERAL W/ OLYMPIC BAR LATERAL THRUST

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

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
Keep the knees slightly bent and the gaze towards the horizon.

Movement :

Start with a VERY light bar (even a dowel rod).
With the head up, perform a lateral step or lunge to the desired distance.
At the end range of the step or lunge, perform a frontal plane thrust with the bar (as shown).
Bring the bar back in and return to the starting position.
Pay close attention to the video to observe the relative timing of this exercise.
TRAINERS: If your client has weakness in the core and/or kinetic chain, please AVOID this exercise.

ROW - LATERAL WALK BENT OVER

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

Preparation :

Maintain good posture throughout the exercise 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.
This is an advanced exercise … it is strongly recommended that very light weight be used.

Movement :

This movement involves an alternating bent over dumbbell row with a lateral walk
Choose a very light weight (10% of normal row weight is recommended to start)
With the feet shoulder width apart pointing straight and the knees slightly bent, perform a bend over row with alternating arms (for description – see ‘row – bend over alt arms’ in the exercise library)
At the same time you are rowing the weight, you will be performing a lateral walk
If you are walking to your right (for instance), as your right foot take a lateral step – perform a row with the right arm
As the trail leg (the left) steps in, row with the left arm (watch video link to see the dynamics of this movement) – as shown
Repeat desired reps then walk in opposite direction
TRAINERS: ensure that the back remains flat, and the chin is tucked throughout the entire exercise. If you notice; a rounded back (thoracic kyphosis), excessive l

SAGITTAL LUNGE W/OVERHEAD EXTENSION SIJ LEVEL 4

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

Preparation :

Stand upright in readiness to step forward with MB in hands

Movement :

Step forward raising MB above head as front foot hits ground
Don’’t try to lift MB too high as this will cause lordosis in the lower lumbar
Lower MB and return to starting position

PUSH UP - W/ ROTATION W/ DB

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

Preparation :

Maintain good posture throughout the exercise, good stability through the abdominal complex, and neutral spine angles.
Maintain a firm drawing in manoeuvre with pelvic floor contraction to aid in spinal stability.

Movement :

Start with VERY light dumbbells and perfect the movement before adding more load.
Position the dumbbells under the shoulders, maintain a foot position that is WIDER than shoulder width, and perform a push up ... ensure proper alignment in the kinetic chain.
Fully extend the arms.
Stiffen the core and rotate a fully stretched arm up towards the ceiling until there is a comfortable stretch in the chest.
VERY SLOWLY return to the starting position.
TRAINERS: watch and correct - excessive lordosis (arching) in the low back, a forward head posture, lateral shift in the pelvis to assist in rotation, or a piked position in the hips.

HIGH KNEE RAISE TO ELBOWS

Reps :	10-12	Sets :	2-3	Intensity :	80%
Tempo :	103	Rest :	ALT D	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

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.