Taking Your Resistance Band to a New Level!
|
|
- Sandra Powell
- 6 years ago
- Views:
Transcription
1 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 : Good for building strength and increasing muscle size. Heavier weight/resistance, fewer repetitions. Shorten the band to increase resistance and make it more challenging Reps: 1 8 repetitions, anywhere between 2 5 total sets Muscular Endurance : Good for building lean muscle mass and increasing aerobic endurance. Lighter weight/resistance, more repetitions Keep band at current length to have slight resistance, but not incredibly heavy Reps: 8 15 repetitions, anywhere between 2 5 total sets Progressions vs. Modifications For all of the exercises in the guide, below are some suggested ways to help you tailor the exercise to your fitness level: Progression : Making the exercise more challenging Modification : Making the exercise less challenging or accommodating to a specific physical need Chair Modification: For most exercises, there is the ability to sit and/or use a chair! Notes For ALL Resistance Band Exercises If you are moving very fast through the exercises and do not feel anything during it, we encourage you to do the following in order to get the maximal benefits from the exercise: Move slowly and methodically, maintaining control of the band throughout all part of the exercise. In order to get a balanced workout, move the band (or your body) upwards for as long as you move it downwards. Ex. Count to four as you curl the bands towards your shoulders and count to four as you lower the band back down towards your sides (Biceps Curl exercise). Maintain a nice tight belly throughout all the movements to work on strengthening the muscles in your abdomen. If you are unclear how to do this, pull your belly inward or pretend like someone is going to come tickle your belly (tightening up in the mid region). BREATHE throughout the entire exercise! Many people will forget this. Match their inhales with one movement and their exhales with the opposite movement (ex. inhale curl, exhale lower).
2 Exercises in Resistance Band Guide Biceps Curl Steps (More Detailed Info): 1. Standing hips width distance apart, hook the resistance band under both feet. 2. Inhale, pull your bellybutton into your spine, press your hips forward (tuck your tailbone), finding firmness in your core. 3. Exhale, grip the handles in each hand and pull them up ( curl ) towards your shoulders, feeling a tightening in the front upper arms. 4. Inhale as you release back to starting position, maintaining control of the band throughout the entirety of the movement. Pull your belly in and up and press your hips forwards tucking your tailbone to hold a firm core throughout the exercise Roll your shoulders down and back and hold them steady as you lift the lower arms towards the shoulders Modification: Curl the band only as far up towards your shoulders as you can lift it (no need to go all the way if it is too challenging) Progression: Start in a squat and as you inhale and lift the forearms, straighten the legs and lift the hips to standing
3 Progression 2 : Reach further down on the band to shorten the length and therefore make it more challenging to lift your arms level with your shoulders Chair Modification: Sit in a chair and hook the bands underneath your feet to complete the exercise. Biceps (ARMS) with additional arms, abdominals, upper back, and shoulders muscles for stabilization Squat Steps (More Detailed Info): 1. Standing hips width distance apart, hook resistance band under both feet and stand tall, putting one hand in each resistance band handle. 2. Inhale, bend the knees and sink your hips backward, pulling the belly to the spine and rolling the shoulders down your back. 3. Exhale as you rise back up to standing, pressing into the heels as you straighten your legs. Sit your hips back like sitting in a chair, keeping your belly tight and back as upright as possible Take a peek and make sure that you can see your toes in front of your knees Engage through your inner thighs by pulling them in and towards one another
4 Tuck your tailbone and keep a straight back as you go down Press weight in heels, rather than toes ( heels stuck in the mud ) Modification: Only sit back as far as your legs will allow and that your weight feels heavy in your heels. Progression: Reach further down on the band to shorten the length and therefore make it more challenging to lift your arms level with your shoulders Chair Modification: For stability, put a chair behind you and squat down into a seat and then slowly pull your way back up to standing. Quads, hamstrings (LEGS), glutes (BUTT), abdominals (ABS) and additional back, calves, and abdominal muscles for stabilization Single Leg Deadlift (More Detailed Info): 1. Place the both feet in the middle of the resistance band and place the RB handles in each hand hips width distance apart, keeping a slight bend in the right knee. 2. Inhale, pull your belly inward lower your torso forward and downward as you push your hips backward, bringing your back to a nice flat tabletop like surface.
5 3. Exhale as you rise back to standing, pulling your belly in while returning to an upright standing position. Engage through your belly and your glute (butt) muscles to pull yourself back up to standing Use your arm muscles to control both the rise and lowering of the chest. Try not to have the band pull you forward as you lower, but maintain control of the band throughout the entirety of the exercise. Modification: Only bend forward as far as your body will allow. Progression: Could attempt one leg deadlifts, placing one foot in the middle of the band and lifting the other back, bringing the leg parallel to the back. Here is a video (imagine the dumbbells as the resistance band handles) Glutes (BUTT), hamstrings, adductors, quad stabilizers (LEGS), biceps (ARMS), and additional abdominals and back muscles for stabilization
6 Bent Over Row & Tricep Kickback (More Detailed Info): 1. Standing hips width distance apart, hook the resistance band under both feet, putting one hand in each RB handle. 2. Hinging forward at the hips, bring your back to a slight 45 degree angle (Picture A). 3. Inhale, put a slight bend in the knees, pull the belly in and straighten the arms. 4. Exhale, pull the elbows back, keeping the upper arms close to your sides, feeling the shoulder blades squeeze on your upper back ( Picture B). 5. Inhale and hold the arms. As you exhale, straighten the arms behind you and exhale feeling a tightness in the upper back side of your arm (Picture C). 6. Inhale and slowly move back to the starting position, repeating steps 3 5. Maintain a nice, flat back throughout the exercise by rolling your shoulders down your back and pulling the belly in and up towards your spine Put the weight of your body into your heels, ensuring that the knees stay above the ankles and don t come out over the toes! Squeeze the arms in nice and tight to your sides throughout the entire activity Modification: Bend forward as far as your body will allow, only pulling the bands back as far as you are able, and straightening the arms as much as you physically can Progression: Reach further down on the band to shorten the length and therefore make it more challenging to lift your arms level with your shoulders Chair Modification: Have a seat in a chair and perform the exercise from a seated position. Lats, traps, rhomboids (UPPER BACK), triceps (ARMS), pecs (CHEST), deltoids (SHOULDERS), and additional arms, legs, and lower back muscles for stabilization
7 Additional Exercises for Your Resistance Band Below are some exercises if you wish to take your workouts to the next level and get some additional muscle groups involved! (A) Overhead Shoulder Press (B) Overhead Shoulder Press (More Detailed Info): 1. Stand hips width distance apart, hook the resistance band under both feet, and bring your hands in the bands up towards your shoulder (arms bent at the elbows). 2. Inhale, pull your bellybutton to your spine, press your hips forward (tuck your tailbone), finding firmness in your core. 3. Exhale, roll your shoulders down your back and press your hands up slightly in front of your face, straightening the arms as much as you can. 4. Inhale and slowly lower the arms with control back to your starting position. ( Picture A) Pull your belly in and up and press your hips forwards tucking your tailbone to hold a firm core throughout the exercise Keep your palms facing anteriorly (forward) throughout the entire exercise. Modification: Perform the shoulder press while seated, kneeling, or on both knees to decrease tension on the resistance band. Progression: Start in a squat and as you inhale and lift the arms, straighten the legs and lift the hips to standing
8 Progression 2: Perform movements one arm at a time or on one foot, for added instability. Chair Modification: Have a seat in a chair and perform the exercise from a seated position. Deltoids (SHOULDERS), traps, serratus anterior (UPPER BACK), pectoralis major (CHEST), and additional arms and abdominal muscles for stabilization Woodchopper Woodchopper (More Detailed Info): 1. Step the right foot halfway on the resistance band and lower one half RB to the ground, grabbing onto the other RB handle with both hands. 2. Inhale, pull your bellybutton to your spine, press your hips forward (tuck your tailbone), finding firmness in your core. 3. Exhale turning from the shoulders towards your right foot, feeling a tightness in your belly as you turn; inhale here and hold for a breath ( Left side picture). 4. Exhale and pull the band up with straight arms above your left shoulder, twisting from the shoulders towards your right side (Right side picture). 5. Lower the band back with control back to your starting position (#3), twisting again back to the right. Pull your belly in and up and press your hips forwards tucking your tailbone to hold a firm core throughout the exercise.
9 Pull with a firm core (belly in), twisting back the opposite shoulder, and with upper body wide (ex. don t just twist lower back or neck). Use your chest muscles to assist in lifting your arms up towards the sky and keep the shoulders rolled back and down throughout the movement. Modification: Step your foot closer to the handlebar to lessen the tension,making it less challenging to lift your arms level with your shoulders. Progression: Put a slight bend in the knee and bring the hands towards the ground, straightening the leg and you twist and lift Progression 2: Reach further down on the band to shorten the length and therefore make it more challenging to lift your arms level with your shoulders Chair Modification: Have a seat in a chair and perform the exercise from a seated position. Obliques (ABS) and additional core, back, legs, glute muscles for stabilization Lunge with Frontal or Lateral Shoulder Raise Lunge with Frontal or Lateral Raise Steps (More Detailed Info): 1. Hook the band under the right foot and place one hand in each RB handle. 2. Putting a bend in the front knee, step the left foot back, coming onto the toes and bringing the right knee to a 90 degree angle; sinking deep into the lunge. Lateral Raise (Picture A) 1. Bringing the palms to face one another, inhale and lift the hips slightly (about an inch, not coming fully out of the lunge) and bring the arms up parallel to the ground, in line with your shoulders Frontal Raise (Picture B)
10 1. Bringing your arms out to your sides, inhale and lift the hips slightly (about an inch, not coming fully out of the lunge) and bring the arms up parallel to the ground, in line with your shoulders Last Step for Either of the Above: 1. Exhale as you sink back down into the deep lunge and with control, bring the arms back down towards your sides. Put the weight of the front foot into the heel and the back foot into the toes. Ensure that you can see your toes in front of your knee; if not, step your back foot back a little further Roll your shoulders down your back and maintain a strong upper back throughout the exercise and pull your belly in and up and press your hips forwards tucking your tailbone to hold a firm core throughout the exercise, protecting the lower back. Modification: Add a slight bend in the elbow when performing frontal or lateral raises. Modification 2: Lower down just halfway to help maintain good form without putting pressure on the knees. Placing the front foot on a step or small platform may be another modification to try if regular lunges result in knee ache. Progression: Perform frontal or lateral raises with straightened arms. Chair Modification: Have a seat in a chair and perform the arm raises (lateral or frontal) with the legs remaining bent, feet planted on the floor (do not do any lunges). Quads, adductor, hamstrings, calves, (LEGS), glutes (BUTT), deltoids (SHOULDER), pecs (CHEST), traps, (UPPER BACK), and additional arm, upper and lower back, and abdominal muscles for stabilization Bent Over Fly
11 Bent Over Fly Steps (More Detailed Info): 1. Standing hips width distance apart, hook the resistance band under both feet, grabbing one handle in each hand and pull your bellybutton to your spine, slight bend in the knees. 2. Inhale, hinge forward at the hips, bring your back to a slight 45 degree angle and bring both arms straight, palms facing one another inward (Picture A). 3. Exhale, roll your shoulders down your back and lift the arms up to a T position out to your sides, bringing them no higher than your shoulders (pull your belly in to stabilize as you lift). 4. Inhale as you slowly lower the arms back to starting position, moving with control throughout the entire exercise. Feel the shoulders pulling down and towards one another, as if you were squeezing and holding something in the middle of your back. Use your belly to hold your back upright and straight, pulling your stomach muscles up towards your spine. Modification: Increase the bend in the elbows to lessen the resistance and maintain proper form and alignment. Progression: Reach further down on the band to shorten the length and therefore make it more challenging to lift your arms level with your shoulders. Progression 2: Perform movement one arm at a time for added instability. Chair Modification: Have a seat in a chair and perform the exercise from a seated position. Deltoids (SHOULDERS), traps, rhomboids, infraspinatus (UPPER BACK), and additional chest, shoulders, arms, core, hamstrings, glute muscles for stabilization Additional Resources: Here are some websites with additional resistance exercises in case you are looking for even more! Comprehensive List of Band Exercises: exercises.net/
12 15 Resistance Band Exercises: training at home.com/resistance band exercises.html#point those toe s 33 Resistance Band Exercises: band exercises Printable 20 Minute Resistance Band Workout (Chair Exercises):
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 informationResistance 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 informationDay 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 informationKNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS
KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using
More informationwww.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 informationStability 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 informationStatic 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 informationBeginner 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 informationOperation 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 informationJUMP 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 informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationVersaBALL 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 informationWOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
More informationADVANCED 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 informationWORLDS 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 informationWarm 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 informationWEEK 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 informationBeginner Workout. Wall sit with bicep curl- How To: - Target Muscles-Biceps, Quads, Glutes, Hamstrings
Beginner Workout Wall sit with bicep curl- - Target Muscles-Biceps, Quads, Glutes, Hamstrings Place stability ball between your lower back and the wall with feet about shoulder s width apart Slowly lower
More informationWORLDS 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 informationReverse 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 informationStrength 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 informationStrength 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 informationCHEST. 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 informationStrength Training Routine
Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term
More informationA 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 informationThera-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 information30 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 informationStanding 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 information15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
More informationTORUS 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 informationFull 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 informationTOP 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 informationWORLDS 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 information2011 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 informationWALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
More informationExercise 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 informationQuads (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 informationExercises 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 informationResistance 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 informationWarm 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 informationWEEK 1 INTERMEDIATE 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 informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationLEVEL 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 informationWORLDS 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 informationAPPENDIX B: Bonus Workout Section
APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It
More informationfit cards Strength training exercises for home, gym, or anywhere!
fit cards Strength training exercises for home, gym, or anywhere! fit cards Fit cards are a tool to help you get (or stay) in shape at home or the gym. Contrary to popular belief you don t need a lot of
More informationEXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS
EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS BCU in partnership with Joanne Elphinston Useful Tips for the Exercises Ensure you have the correct size of swiss ball inflated to the right pressure.
More informationSnow 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 informationStretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
More informationCore 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 informationResistance 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 informationJOINT 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 informationMasters 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 informationAdvanced 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 informationOsteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationBody 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 informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationBiceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points
Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body
More information3 DAY GYM TRAINING PROGRAM. Author: Holly Expert
3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will
More informationGOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL
P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00
More informationHip 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 informationBarbell Squat. Gluteals. Quadriceps. Hamstrings
Gluteals Barbell Squat Quadriceps Hamstrings Select weight. The Olympic bar in the picture weighs 45 pounds. Use safety collars when adding additional plates. Place the bar on your upper back k( (not your
More informationFoundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationStrength and Balance Exercises
Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of
More informationExercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
More informationResistance 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 informationSEAWHEEZE STRENGTH TRAINING PLAN
SEAWHEEZE STRENGTH TRAINING PLAN we tailored this plan specifically for your half marathon training. It s intended to strengthen your entire body, with special emphasis on building a strong core and stable
More informationSee 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 informationTIP: 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 informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationknees 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 informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More informationFor DIY dumbbells, use two 2 litre plastic milk bottles with handles filled with water or with some exercises a couple tins of food will do.
Do these exercises every non paddling day but give yourself one recovery day per week. Do all 10 exercises to 100% of your capacity (as many or as long as possible). For DIY dumbbells, use two 2 litre
More informationFrisky Fall. Arms & Abs. Kick it off with a plank! Chaturanga
Frisky Fall Straight from Karena s Living room, into yours comes your new Arms & Abs routine! Follow along, and push yourself babe! Arms & Abs Kick it off with a plank! Fire up those abs with a strong
More informationTRINITY 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 informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More informationKILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2
More informationFunctional 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 information1. 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 informationCorrecting 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 informationSTRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
More information2002 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 informationExercises to Strengthen Your Back
Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance
More informationLow 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 informationMSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up
MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationPHFit 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 informationTip: This is a great exercise to do while you re waiting for the kettle to boil at home or waiting for the photocopier at work.
50 Lazy Day Exercises to lose 50kg and Keep it Off Everyone has days when they d sooner just stay in bed (or at least not do very much in terms of activity). These exercises represent a good compromise
More informationWORLDS 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 informationTRAINING 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 informationUpper 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 informationExercise 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 informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationImportant Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10
Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List
More informationWORLDS 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 informationGET STARTED. Your on-demand personal trainer for home workouts.
GET STARTED Your on-demand personal trainer for home workouts. This ebook is a companion to the trainacular Personal Trainer Alexa skill available on Amazon. With this skill, you can choose from a selection
More informationCongratulations! Below is your Pilates Ab Blueprint
Congratulations! Below is your Pilates Ab Blueprint Hi I m Sylvia Favela, people call me Queen of Pilates, the Body Weight Pilates expert on core strength and functional training. For over a decade I ve
More informationTHE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
More information