Resistance Training Package
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- Alan Atkins
- 5 years ago
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Transcription
1 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 using correct form, and would rate the exercise as hard or as a 15 on the RPE scale. Complete 8 to 10 repetitions of one exercise from each muscle group (legs, chest/shoulders, arms, and core). Repeat 1 to 2 times. Remember to breathe normally as you perform these exercises. Speak to your exercise therapist before performing any advanced exercise. Do not perform any exercise that causes you pain or discomfort. Speak to your exercise therapist for another option. SQUAT BODY WEIGHT MUSCLE GROUP: LEGS Stand with your feet hip-distance apart, toes facing forward. Push your hips back (as if to sit on a chair), while keeping your bodyweight in your heels. Keep your head and chest forward. Push through your heels to return to standing.
2 SQUAT - DUMBBELLS Stand with your feet hip-distance apart, toes facing forward. Hold dumbells close to your chest. Push your hips back (as if to sit on a chair), while keeping your bodyweight in your heels. Keep your head and chest forward. Push through your heels to return to standing. SQUAT - BAND Stand on the band with both feet. Stand with your feet hip-distance apart, toes facing forward. Hold one end of the band in each hand. Keep arms straight by your side. Start with moderate tension on the band. Push your hips back (as if to sit on a chair), while keeping your bodyweight in your heels. Keep your head and chest forward. Keeping your arms straight, push through your heels to return to standing. SEATED LEG EXTENSION BODY WEIGHT Sit in a chair with a straight back, both feet flat on the floor. Do not slouch in the chair. Straighten the right leg by lifting the right foot to the level of the knee. Hold for 1-3 seconds, and then slowly lower foot back to the ground. Repeat on the left side. Use an ankle weight to increase the difficulty of this exercise.
3 STANDING SIDE LEG LIFT - DUMBBELL Stand with your feet hip-distance apart. Hold a sturdy object for balance if needed. Rest a dumbbell on right thigh. Turn right foot inward slightly, then lift right leg out to the side (about 1-2 feet) while keeping the standing leg and upper body straight. Repeat on left side. Use an ankle weight to increase the difficulty of this exercise. STANDING SIDE LEG LIFT - BAND Stand with your feet hip-distance apart. Place the band under the right foot and in the right hand. Hold a sturdy object for balance if needed. Turn right foot inward slightly, then lift right leg out to the side (about 1-2 feet) while keeping the standing leg and upper body straight. Repeat on left side. STANDING HEEL RAISES BODY WEIGHT Stand with your feet hip-distance apart. Hold a sturdy object for balance if needed. Lift both heels off the floor, hold for 1-3 seconds, and then slowly lower back down. For added resistance, try on one foot or hold a dumbbell in each hand.
4 BRIDGE Lie on the floor with your knees bent. Place your feet flat on the floor. Slowly lift your hips off the floor until your knees, hips and torso are in a straight line. Hold for 1-3 seconds, and then slowly lower to the ground. Progress by holding for seconds. STANDING ROW - DUMBBELLS MUSCLE GROUP: BACK Step back with your right leg. Hold a dumbbell in the right hand. Place the left hand on left knee. Slightly bend the front (left) knee. Keep the back (right) leg straight. Point feet forward. Lift the right elbow toward the ceiling, bringing the dumbbell to the side of the hip. Slowly return the right arm to straight and repeat. Change your arm and leg positions and repeat on the other side. STANDING ROW - BAND Stand on the middle of the band with the left foot. Grasp one or both ends of band in the right hand. Start with moderate tension on the band. Step back with your right leg. Slightly bend the front (left) knee. Keep the back (right) leg straight. Both feet should be facing forward. Place the left hand on left knee. Lift the right elbow, bringing the right hand to the right hip. Slowly return the right arm to straight and repeat. Change your arm and leg positions and repeat on the other side.
5 SEATED ROW - BAND Sit in a chair with a straight back. Do not slouch in the chair. Straighten one leg (keeping the heel on the ground), and place the middle of the band around that foot. Grasp one end of the band in each hand. Start with moderate tension on the band. Pull both elbows back, bringing the hands toward the hips. Squeeze the shoulder blades together. Slowly return arms to straight and repeat. SEATED ROW - DUMBBELLS Sit at the edge of a chair. Bend forward slightly. Place left forearm across lap. Hold dumbbell in right hand. Lift right elbow toward the ceiling, bringing the dumbbell to the right hip. Slowly return left arm to straight and repeat. Change your arm position and repeat on the other side. STANDING SHOULDER & BACK ROW - DUMBBELLS Stand with your feet hip-distance apart. Hold the one dumbbell in each hand, palms facing forward. Lift the arms to chest level. Start with both of your arms straight. Pull the elbows straight back, squeezing the shoulder blades together. Slowly return the arms to the starting position and repeat.
6 STANDING REVERSE FLY - BAND Stand with your feet hip-distance apart. Grasp one end of the band in each hand. Lift the arms to shoulder height. Palms should be facing inward. Start with moderate tension on the band. Slowly open the arms by pulling the band. Keep a slight bend in the elbows. Squeeze the shoulder blades together. Slowly return the arms to the starting position and repeat. WALL PUSH UP BODY WEIGHT Stand with your feet hip-distance apart in front of a wall/ledge. Place your hands at chest height, shoulder-distance apart, on the wall/ledge. Start with your arms straight. Walk your feet (about 1-2 feet) away from the wall. Slowly bend the elbows to bring yourself towards the wall/ledge. Straighten the elbows to return to the starting position. MUSCLE GROUP: CHEST STANDING CHEST FLY - BAND Stand with your feet hip-distance apart or sit on a chair with a straight back. Wrap a band behind your back and under your arms. Start with moderate tension on the band. Straighten your arms out to the side with your palms facing the ceiling. Slowly bring your forearms together. Return to starting position and repeat.
7 SEATED CHEST PRESS - DUMBBELLS Sit on a chair with your feet hip-distance apart. Bring dumbbells to the side of your chest. Straighten your arms. Hold for a second and then begin to come slowly back down. STANDING CHEST PRESS - BAND Stand with your feet hip-distance apart or sit on a chair with a straight back. Wrap the band behind your back and under your arms. Start with moderate tension on the band. Bend both your elbows to 90 and lift to shoulder height. Straighten the arms, and then slowly bring your arms back to starting position. FRONT SHOULDER RAISE - DUMBBELLS MUSCLE GROUP: SHOULDERS AND ARMS Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Hold one dumbbell in each hand. With palms facing the floor, lift both dumbbells to shoulder level. Keep arms straight, with only a small bend in the elbow. Slowly lower and repeat.
8 FRONT SHOULDER RAISE - BAND Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Place the band under your right foot. Hold one end of band in right hand. Start with moderate tension on the band. With the palm facing the floor, lift your right arm to shoulder level. Keep a small bend in the elbow. Slowly lower and repeat. Change your arm position and repeat on the other side. SIDE SHOULDER RAISE - DUMBBELLS Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Hold one dumbbell in each hand. With palms facing the floor, lift both dumbbells to shoulder level. Keep your arms straight, with only a small bend in the elbow. Slowly lower and repeat. SIDE SHOULDER RAISE - BAND
9 Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Place the band under your right foot. Hold one end of band in your right hand. Start with moderate tension on the band. With the palm facing the floor, lift the right arm to shoulder height. Keep your arm straight, with only a small bend in the elbow. Slowly lower and repeat. Change your arm position and repeat on the other side. UPRIGHT SHOULDER ROW - DUMBBELLS Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Hold one dumbbell in each hand. With palms facing the floor, lift both dumbbells to shoulder level. Keep arms straight, with only a small bend in the elbow. Slowly lower and repeat. UPRIGHT SHOULDER ROW - BAND Stand with your feet hip-distance apart or sit in a chair with a straight back. Place the band under your both feet. Hold each end of the band. Start with moderate tension on the band. With the palms facing the floor, lift both elbows to shoulder level. Slowly return to the starting position. UPRIGHT SHOULDER ROW - BAND
10 Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Place the band under your right foot. Hold one end of the band in right hand. Start with moderate tension on the band. With the palm facing the floor, lift your right arm to shoulder level. Keep your arm straight, with only a small bend in the elbow. Slowly lower and repeat. BICEPS CURL - DUMBBELL Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Hold dumbbell(s) in the right hand. Begin with the right arm straight and the palm facing forward. Keep the right elbow against the side of the body. Bend the right elbow, bringing the dumbbell(s) towards your shoulder. Lower the hand and repeat. Change your arm position and repeat on the other side. BICEPS CURL - BAND Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Hold on end of the band in each hand. Begin with the arms straight and the palms facing forward. Start with moderate tension on band. Keep elbows against the side of body. Bend the elbows, bringing the hands toward your shoulders. Lower the hands and repeat. TRICEPS EXTENSION - DUMBBELLS
11 Stand with your feet hip-distance apart. Step the right leg back. Slightly bend the front (left) knee. Keep the back (right) leg straight. Both feet should be facing forward. Bend forward slightly and place the left hand on the left knee. Hold a dumbbell in the right hand. Lift the right elbow toward the ceiling, pulling the dumbbell to the right hip. Keep your elbow raised, and then slowly straighten your right elbow back to 90 and repeat. TRICEPS EXTENSION - BAND Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Drape the band over the left hand. Place the left hand on the right shoulder. Grasp one or both ends of the band with your right hand. Start with moderate tension on band. Keep the right elbow against the side of the body. Pull the band by straightening your right elbow. Slowly bend the elbow back to 90 and repeat. Change your arm position and repeat on the other side. SIDE BEND - DUMBBELLS MUSCLE GROUP: CORE Stand with your feet hip-distance apart, toes facing forward, holding a dumbbell in the right hand. Keep both arms straight, and lean slightly towards the right. Slowly return to starting position. Place the dumbbell in other hand and repeat on the other side.
12 SIDE BEND - BAND Stand with your feet hip-distance apart, toes facing forward. Pace band under right foot, and hold one or both ends of the band in the right hand. Keep both arms straight, and lean slightly towards the right. Slowly return to starting position. Change your arm and leg positions and repeat on the other side. WALL PLANK Stand in front of a wall or ledge. Place both forearms on the wall or ledge. Slowly walk your feet away from the wall or ledge (about 1-2 feet away from a wall or ledge) Tighten your core muscles and push your hips forward to keep your body in a straight line. Hold this position for 30 to 60 seconds. Continue to breathe normally. ABDOMINAL TWIST - BAND
13 Stand with your feet hip-distance apart or sit in a chair with a straight back. Do not slouch in the chair. Place the band under the left foot. Start with moderate tension on band. Use both hands to hold one or both end of the band. Twist the upper body slowly to the right side and then return to the middle. Try to keep the hips facing forward as you twist the upper body. Change your arm and leg positions and repeat on the other side. STANDING PALLOFF PRESS BAND Stand with your feet hip-distance apart, band under both feet. Start with moderate tension on band. Using both hands, lift the band up to the belly-button level. Keep the hands at belly-button level as you extend both arms outward. Slowly bring the arms back to the starting position. SEATED FORWARD BEND - BAND Sit in a chair with a straight back. Do not slouch in the chair. Place the band under both feet, and hold one end of the band in each hand. Hold band against your chest. Keep the band against your chest and slowly lean forward. Engage your core muscles and return to straight.
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