MVP Most Versatile Power Tool!

Size: px
Start display at page:

Download "MVP Most Versatile Power Tool!"

Transcription

1 MVP Most Versatile Power Tool! IDEA World session 736 Aileen Sheron This workshop showcases the tremendous versatility of resistance tubing by integrating strength, cardio and flexibility exercises. Combinations will isolate specific muscle groups and combine others to allow for a limitless variety of both functional and traditional training. Learn how to optimize anchoring, placement and line of pull to provide different approaches to the targeted muscles. Throw in some speed, rhythm and movement variations to feel the cardio component. Then use the tube to stretch muscles, increase proper joint mobility and focus on flexibility. The basics 1. Tube warning, anchoring, and safety tips 2. Setting up the exercise anchor, explanations of movement, positioning, and cueing 3. Identifying and correcting poor form 4. Inadequate amount of resistance, or overloading one area 5. Lack of alternatives because of injury or fatigue 6. BPM - Attention to speed, momentum, or working on or off the beat 7. Working with perceived feel and using it to gauge time under tension 8. Giving alternative exercises to people who have injuries Beyond the basics 1. Smooth transitions and reducing down time 2. Heavy to light/light to heavy 3. Simple combinations of upper and lower body parts 4. Multiple hand positions 5. Use one handle or both in one hand to change the resistance 6. Adding partner drills, using ballet bar or anchors 7. Varying rhythms, using holds and speed changes 8. Use of both traditional and functional exercises 9. Incorporating balance, isometric work, and cardio drills 10. Choosing fun music can make all the difference. 11. Outdoor fun 12. Anchoring versatility 1

2 Targeted Tubing Exercises Biceps Curl 1. Bilateral or unilateral curl. With the tube under one foot, working slightly to the anterior. You can also use both feet on the tube, hammer or anterior, and varying speed. 2. One foot on the tube, the other in a front lunge position (with tube on both sides of the body, step through). Increase intensity with longer lower positioning. 3. Supine and anchoring tube between feet. Reverse grip. 4. Side laying with tube around one foot, unilateral curl. 5. Kneeling with one leg to the side, and tube anchored around one foot. Use one handle or two. 6. Anchor on hip and pull away. Triceps 1. Kickbacks with shoulder anchor (with fist hold at shoulder joint), or. 2. Kickback, anchored at the waist. Add dynamic push. Read delt. 3. Overhead extensions, holding at opposite shoulder or chest. 4. Overhead press, anchored with one arm behind the back, and the other overhead. 5. Kickback in a seated L position, tubing anchored around one or both feet. 6. Supine, with anchor around one foot or looped, then push down, keeping elbows on the ground. 7. Kickback, anchored around one foot or both in a flexed forward seated L position. 8. Balance kickback, anchored around one foot that is elevated in a balance hold. Row 1. Anchored around one foot, on the floor, front leg lift to balance, pulling from the elevated leg, in a T position, also with leg lifted behind the body with anchor on the balance foot. 2. Kneeling, anchored around one foot, bilateral or unilateral with variation in leg positions. 3. Supine on the floor with legs up in an L position 4. Seated in a V position, using one or both legs. 5. Anchored by a partner, bilateral row with varying hand positions and speeds. Elbows can be in close to the body or opened away from the body. 2

3 Shoulders 1. Latt pull down, anchoring the tube with one arm overhead. 2. Double pull down to the chest and pulling back for rear deltoid. Push out for additional work and diversity of movement. 3. Sword pull, with tube anchored on the floor or at the opposing hip. This can also be done with multiple anchors. 4. Overhead unilateral press, adding a side bend, in a side plank position, with tube around one foot. 5. Overhead press, supine with feet off the floor and knees tucked and tube anchored around one foot. 6. Overhead press, kneeling with tubing under one foot, bilateral or unilateral. 7. Overhead press, seated with tube under rear end - bilateral or unilateral. 8. Cross body punches, reaches, rotations, anchoring in a variety of different holds and making sure that slack in the tube does not occur. Great for warm ups, cardio drills, and muscle release Pectoralis 1. Side lunge, with the tube anchored around one foot. Pull across the body, keeping the shoulders facing forward. Unilateral pull, adjusting the resistance as needed. This can be done in a kneeling position, or side seated. 2. On the floor, with one leg extended to the side 3. Anchoring the tube under the seat, bilateral press 4. Partner anchoring behind or from the side for the pull. Legs 1. Standing abduction, bilateral legs with the tubing under both feet, standing with variations in speed, direction, and position, seated, V position, supine, and side laying on one side with top leg pushing up. Add internal and external rotation at the hip with a very wide set leg. 2. Adductor work, side laying with tube looped around the bottom leg on one foot and anchored to the ground by the other. Lift and lower the bottom leg. 3. Leg abduction, side laying with handle or loop attachment. Anchored with opposite foot on the floor. Unilateral. 4. Over the rainbows. Tubing is looped around one foot. Hold tube with the same arm to leg to create the moving anchor, use opposing movements to work hip rotation and core strength. 5. Quad extension, side laying, anchored at the rear end, and looped around one foot, with same arm to leg, holding the tube at the rear end. 6. Quads, with loop around foot and the anchor secured with opposing foot on the floor. Knees bent and supine, extend leg to full extension. Ad hip flexor. 3

4 7. Hamstrings and rear end. Set up on the back. Anchoring the tube on the floor and wrapping around the bottom of the foot, pressing hips up with one leg extended, unilateral pushes with rhythm changes. 8. Glute lift with tubing anchored on both sides with hands pushing on the ground. The back stays on the ground, lift the hips against the resistance. 9. Unilateral hamstrings and rear end. Anchor the tube under one knee while in an all fours position with loop or handle on opposite foot. Do leg extensions, bent knee and straight leg, rhythm changes, high plank, and different angles. 10. Hip rotation with loop anchor on one foot. Anchor tube at the chest, laying with the back on the floor. Leg roll will make a 360 degree rotation. Reverse directions. 11. Squats with additional resistance. Tubing anchored at the chest with locked arms, or held in any other position, and tube under the feet shoulder distance apart. Negative work and rhythm changes. Abdominals and core 1. Abdominal roll downs with tubing anchored around one foot with the second crossed over the tube to secure it. Obliques, rhythm changes, and teeter totters. 2. Back and core work, supine, using over the rainbows, with arms out in a cross position, holding tube across the feet, with legs together up in the air at a 90 degree angle. Legs go from side to side using the core to lift the legs and control weight. 3. Standing with tubing under both feet in a big V position, holding the tube low on the leg, side bends with increased resistance from the tube. Forward and backward variations to help strengthen the core. 4. All fours core work, with the tubing anchored under the knee. One handle around the foot and the other handle in the opposite hand. Raise and lower the arm and leg together. Elevated to foot and add arm and leg for intensity. 5. Partner anchored contractions. One person standing, or balance position with isometric biceps hold, second person kneeling doing contractions to the ground. 360 rotations. Anchored exercises These can be done with a partner, with a ballet bar, or any other anchor. Chest press or fly, biceps, triceps, rear deltoid, row, sword pull, core, rotators, etc. Targeted Tubing Combinations Upper body - Set up with tubing under one foot and both hands holding the handles. 1. Pectoralis - in a side lunge, with cross lateral work, with the arm moving across the body in a low, medium and high arm position. Adjust the tubing until you have the right tension to complete the movement. 4

5 2. Sword pull - using the opposite arm to anchor, and starting at the belly button, pull the handle up and back beyond the shoulder. Change rhythm and angle to increase strength through range of motion. Slide tubing under the foot so that there is more slack on one side until there is the appropriate tension to complete the range of motion. 3. Double arm row - wrap the tube around the handles to create the desired tension. Pull from the knees to the waist and add rhythm and body position variations. Balance can be used to increase challenge. 4. Shoulders - front and rear push either together or one at a time. Variations include anterior to exterior push out, L side to side, breast stroke, upright row, V front press palms down or palms up. Lunges, squats, sumos, dynamic leg work can all increase intensity and cardio component. 5. Biceps curls - in balance position and step through lunge position. Hand variations can be either palm open, hammer curl, or palms down. 6. Triceps - bilateral kickbacks, unilateral kickback with one anchor on the shoulder. Kneeling with one foot out in front of the body, or supine with legs extended up perpendicular to the body. Core combination 1. Over the rainbows with arm extensions and core challenge, lateral balance, and standing opposing abdominal work 2. Side bend, start with legs positioned very wide, holding the handles on the outside of each leg. 3. Double arm, cross the body core rotations, anchoring the tube under one foot, stepping out to a side lunge and puling the arms across the trunk to the opposite side. Use one or both tubes in hand. 4. Plank, with the tubing around one foot and in a high plank position, lift and lower the leg with the tubing. Variation of movement will make it more difficult. 5. Abduction in a seated V position. Add side laying and balance positions. Change grip from double to single handed. 6. Abdominal roll downs with variations. Core cross work- supine with the legs perpendicular to the body in an L position, with tube around one foot, and held tight between the feet. Each handle in a hand and anchored to the ground. Legs touch the ground and then go over the body to the other side. Vary position according to strength, like circles, Us, Vs, and jackknives. 7. Overhead press in a tuck position and leg extensions to increase intensity and core work. Unilateral and bilateral extensions. 8. Glute lift - with tubing anchored to the ground, one leg variation with loop or handle on foot, try different positions, and isometric hold. 5

6 9. Bridge - anchoring the tube on the ground on one side by the hips, the other arm will lift up to extension, pushing hips up without over arching back. Knees work in an open 90 degrees position at all times. 10. Chest press and abdominals - tubing anchored under the rear end, add teeter totters. 11. Seated overhead press unilateral in a cross leg position for core - tubing anchored under rear end and opposite arm on floor. Add Isometric hold. Lower body - Set up with tube wrapped around one foot in a loop or with handle around the shoe. 1. Adductor - side laying with bottom leg extended and the top leg anchoring the tubing on the ground. 2. Quads - supine or up on the elbows, knee extension either with slight cross in the legs or knees pressing together. Go to full extension. Finish with hip flexors. 3. Hip rotation - anchoring the tube at the belly button, use with one foot anchor or change to a loop around one foot and hands holding both handles. 4. Hamstring and rear end - with tubing anchored around the bottom knee, variations of leg lifts, face down with tube under the body. Finish with a stretch lying on the back. 5. Abductor - anchoring the tube with the bottom leg and elevating the top leg slightly above hip level. Prepared by: Aileen Sheron aileen@aileensheron.com 6

www.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

Viking Strong Exercise & Stretch Ebook

Viking Strong Exercise & Stretch Ebook Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the

More information

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by:

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by: Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and

More information

Stability Ball Band & Free Weight Work-out

Stability Ball Band & Free Weight Work-out Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End

More information

Resistance Band Exercises

Resistance Band Exercises Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,

More information

Exercise Report For: Augusta James

Exercise Report For: Augusta James Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch

More information

Total Body Turnaround

Total Body Turnaround Total Body Turnaround With the BodyGym Kathy Smith BodyGym Assembly, Strap Use and Increasing Resistance Instruction Always insert the band ends with the bar facing button-side up. To increase resistance,

More information

TOP 30 Exercise Tutorials

TOP 30 Exercise Tutorials TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.

More information

Summary of exercises included on last page

Summary of exercises included on last page Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Bands Now on sale at Life Gym OnlyOnl. Benefits of Using Resistance Bands during your Exercise Programme

Bands Now on sale at Life Gym OnlyOnl. Benefits of Using Resistance Bands during your Exercise Programme Bands Now on sale at Life Gym OnlyOnl Onl Benefits of Using Resistance Bands during your Exercise Programme Life Gym, 3 Castell Close, Enterprise Park Swansea SA7 9FH Tel: 01792 547777 1. Introduction

More information

Strength Challenge Week #4

Strength Challenge Week #4 Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE STRENGTH TRAINING EXERCISE RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with

More information

Advanced Core. Healthy Weight Center

Advanced Core. Healthy Weight Center Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring

More information

Upper Body Exercises

Upper Body Exercises Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your

More information

TORUS HOME GYM EXERCISE GUIDE

TORUS HOME GYM EXERCISE GUIDE TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward. Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the

More information

Taking Your Resistance Band to a New Level!

Taking Your Resistance Band to a New Level! How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength

More information

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,

More information

LEVEL 1 Full-Body Resistance Band Workout

LEVEL 1 Full-Body Resistance Band Workout LEVEL 1 Full-Body Resistance Band Workout Consult your doctor before beginning any new exercise routine. Movements should be slow and controlled. Stop if you feel pain or can t maintain your balance. Start

More information

See below for your official SeaWheeze 2016 training program. Let the sweating begin

See below for your official SeaWheeze 2016 training program. Let the sweating begin Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall

More information

Full Body. Strengthening Routine

Full Body. Strengthening Routine Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and

More information

PHFit Workout Glossary MEMBERS ONLY

PHFit Workout Glossary MEMBERS ONLY PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder

More information

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.

More information

Strength Training for Marathoners

Strength Training for Marathoners Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General

More information

Correcting Forward Pelvis (Bubble Butt)

Correcting Forward Pelvis (Bubble Butt) Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:

More information

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze

More information

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,

More information

Operation Overhaul: January Challenge

Operation Overhaul: January Challenge Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands

More information

Enhance Your Flexibility. Increase Your Strength. Relieve Your Tension. Improve Your Productivity

Enhance Your Flexibility. Increase Your Strength. Relieve Your Tension. Improve Your Productivity Iso-Bow Stretch Yourself Further Enhance Your Flexibility Increase Your Strength Relieve Your Tension Improve Your Productivity FREE Videos www.isobow.com/videos 0-800 lbs of resistance *Designed as a

More information

Body Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features

More information

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using

More information

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.

More information

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,

More information

Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed.

Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Session 1 Details Cardio - Choose one of the following Elliptical Slow to Moderate Cardio Intervals (1) Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Treadmill

More information

The Human Trainer Full Body Express Workout

The Human Trainer Full Body Express Workout The Human Trainer Full Body Express Workout The Human Trainer Full Body Express workout is designed to be performed nearly anywhere. This is a full body workout designed with functional exercises to increase

More information

A Personal Welcome from Brad Linder 10 Minute Workout!

A Personal Welcome from Brad Linder 10 Minute Workout! Experience Results. A Personal Welcome from Brad Linder 10 Minute Workout! Hello, The purpose of this 10 minute workout is to give to 10 great exercises that you can do anywhere anytime. You can do these

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

Workout Routine - Swiss Ball - Full Body Printed on Jun Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders

More information

Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90

Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90 Boxing GOLD Round 2: Upper Body Exercises Medicine Ball Crossover Push Up: Begin in a push up position with one hand on the medicine ball. Perform a push up, keeping one hand on the medicine ball. Roll

More information

Dynamic Flexibility and Mobility

Dynamic Flexibility and Mobility Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS? Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2

CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS? Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2 CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS?... 1 Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2 5 Band Set... 2 FLOOR EXERCISES... 4 Hip Abduction in sidelying (good for

More information

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled

More information

Shoulder Exercises Phase 1 Phase 2

Shoulder Exercises Phase 1 Phase 2 Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

More information

JUMP START 2.0 WEEK #1

JUMP START 2.0 WEEK #1 JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back

More information

2002 Physioball Supplement

2002 Physioball Supplement 2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport

More information

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press & 1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat

More information

Strength Challenge Week #2

Strength Challenge Week #2 Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

2011 EliteSoccerPower.com

2011 EliteSoccerPower.com Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.

More information

IBIZA. sessions. valeriewaters

IBIZA. sessions. valeriewaters IBIZA sessions valeriewaters D i s c l a i m e r The I Want My Bikini Body Express program is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs

More information

Table of Contents. v For Access to the Members Club, please go to

Table of Contents. v For Access to the Members Club, please go to Table of Contents Levels of Resistance 2 Door Anchor Instructions 3 Workout Safety Instructions 4 Storage and Care of Resistance Bands 5 Warranty 6 HITT Workouts 7 Tabata Workouts 8 Workout Dice Game 9

More information

TRAINING WITH RESISTANCE BANDS

TRAINING WITH RESISTANCE BANDS TRAINING WITH RESISTANCE BANDS Training with Resistance Bands SAFETY WARNING Please read these instructions prior to using any resistance bands. Consult your Doctor before beginning any exercise program.

More information

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate

More information

Resistance Training Package

Resistance Training Package GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise

More information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders

More information

SUBMARINE SERIES - LEVEL 3

SUBMARINE SERIES - LEVEL 3 SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels

More information

Quads (machines) Cable Lunge

Quads (machines) Cable Lunge Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:

More information

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper

More information

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows Arms(2) Arms, Back, Shoulders AP AT P. Begin with 15-20 minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Single / One

More information

Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted

Exercises Guide. Standing Exercises. Dead Lift.  Exercise Muscles Targeted s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes Instructions Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.

More information

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles. Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis

More information

Low Back Program Exercises

Low Back Program Exercises Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

Thera-Band /Hand Weight Exercises

Thera-Band /Hand Weight Exercises Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist GENERAL INFORMATION Technique Tips Posture stand or sit

More information

30 Minute Home Workout DAYS 1, 3. AND 5

30 Minute Home Workout DAYS 1, 3. AND 5 30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout

More information

TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME

TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given

More information

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down. Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Masters Swimming Dryland Training Program. November-December

Masters Swimming Dryland Training Program. November-December Masters Swimming Dryland Training Program November-December Staggered Stance High Kneeling Chop with Theraband (1 minute each side) Engage core. Pull Theraband down toward knee that is on the ground keeping

More information

Below is the standard dynamic stretch series

Below is the standard dynamic stretch series Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

STRENGTH AND CONDITIONING: Exercises EXERCISES

STRENGTH AND CONDITIONING: Exercises EXERCISES THORACIC FOAM ROLL MOBILIZATION BENCH PRESS An unstable surface such as a foam roll will decrease the body s ability to push mass and requires greater trunk stability. The focus of this exercise is trunk

More information

Core and Flexibility Workout

Core and Flexibility Workout 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms

More information

Navy Operational Fitness Series

Navy Operational Fitness Series surface ship SERIES - LEVEL Navy Operational Fitness Series surface ship Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels

More information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

Functional Strength Exercise Guide

Functional Strength Exercise Guide Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon

More information

Rehabilitation 2. The Exercises

Rehabilitation 2. The Exercises Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises

More information

Cross Country Dry land training. Exercises and Stretches

Cross Country Dry land training. Exercises and Stretches Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing

More information

TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME

TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given

More information

For maximum benefit at minimum injury risk, the body needs to rest and recover. Rest for at least one day between workouts.

For maximum benefit at minimum injury risk, the body needs to rest and recover. Rest for at least one day between workouts. FB Exercise Guide The FB 30X3 Total Fitness workout makes strength training easy. Here are some easy-to-follow instructions and photos to help you get started with a basic workout. The ten basic exercises

More information

STEP IT UP Moderate intensity workout

STEP IT UP Moderate intensity workout Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

Cybex Weight Machine Manual

Cybex Weight Machine Manual Cybex Weight Machine Manual Note: Machine adjustments are indicated by a yellow knob or lever. Feel free to ask our staff for guidance. Lower Body Leg Press - Adjust the back rest to a comfortable position.

More information

On The Road. Training Manual

On The Road. Training Manual On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start

More information

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

More information