Body Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc.

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Body Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc."

Transcription

1 Body Bar FLEX Stretching Exercises for GOLF by Gordon L. Brown, Jr. for Body Bar, Inc. 1

2 Introduction This presentation features stretching exercises using the Body Bar FLEX Personal Training Device. The exercises shown in the first segment of this presentation are stretching movements intended to specifically benefit the golfer. The stretching exercises for golfers are ideal for performing prior to playing in the locker room, practice area, even the parking lot as well as during or after the round, as needed. Several other stretching exercises are shown in the segment following the golf section. It is likely that the experienced golfer will find other ways in which the Body Bar FLEX can be used to stretch specific muscle groups to produce selective individual benefits. The Body Bar FLEX may be purchased at: 2

3 Stretching Before Hitting Your First Golf Ball CAN IMPROVE YOUR GAME Stretching before beginning any sport especially golf can enhance a person s ability to perform at a higher level and reduce the risk of injury. Stretching allows the joints and muscles to move effectively through their full and normal range of motion. The Body Bar FLEX is a lightweight and flexible variable resistance exercise device that can be used to stretch the various, but specific, muscle groups used in playing golf. The bar fits nicely into any golf bag, making it convenient to use at any time before, during, or after a round. The exterior of the FLEX bar features a soft material which will not damage other clubs in the bag, and offers sure gripping and comfortable contact with the body. The 48-inch, 20-lb resistance Body Bar FLEX is recommended. The bar weighs only 27-ounces; the resistance rating is determined by the force required to bend the bar into an arc, forming a semicircle. The bar is meant to be bent while performing a variety of exercises, including stretching. When bent into the shape of a U, the 20-lb resistance bar delivers between 1 and 10 pounds of force to each arm/hand. Many of the stretches are performed with the bar being bent slightly by the user. These stretches are referred to as resistive stretches. Additionally, the Body Bar FLEX may be used to perform a series of exercises intended to help firm, tone, and condition the legs, upper body, and abdominal muscles. 3

4 Body Bar FLEX Fits Nicely Into Any Golf Bag About the same height as a driver. Soft exterior foam rubber sheathing will not harm any clubs in the bag. Easy to put into and remove from the bag 4

5 PLEASE NOTE Consult a physician prior to beginning this or any exercise regimen. The stretching exercises shown herein comprise low intensity movement: if you experience any pain or discomfort, stop the exercise and see your doctor. Neither Body Bar, Inc. nor any of its employees nor representatives can assume responsibility, negligent or otherwise, for the use of Body Bar FLEX. The indicated length of time, and number of repetitions, for each exercise are simply guidelines and may vary due to the strength and fitness level of the participant. Breathe throughout each stretching exercise Do Not Hold Your Breath. 5

6 STRETCHING for GOLFERS 6

7 Lower Back Stretch Lie with the back on the floor and raise the knees toward the chest. Grasp the Body Bar FLEX at each end, palms down, and place the bar in contact with the legs, just below the knees. Keeping the head on the floor and back flat against the floor, pull the navel toward the spine. Then gently pull the knees toward the chest. A slight stretch in the lower back will be felt. Hold the stretch for a count of 10 to 20. This lower back stretch may be performed periodically during any workout or round of golf. 7

8 Hamstrings Stretch Lie with back and head against the floor. Raise one leg as high as is comfortable, and as straight as is comfortable. Place the Body Bar FLEX in contact with the back of the leg, in the calf area. Hands are positioned at the ends of the bar with palms towards the face. A Use the arms to bend the bar and pull toward the head, as shown in photo A, gently stretching out the hamstrings. Keep the head in contact with the floor. Switch to the other leg and perform the same routine. After stretching each leg individually, raise both legs and perform the stretch with the Body Bar FLEX behind both legs, as in photo B. Hold each hamstring stretch for a count of 10 to 20 seconds. Perform 3 to 5 reps. B 8

9 Stretch with Arms Extended Overhead This is a very easy stretching exercise to perform. Grasp the Body Bar FLEX with arms extended overhead, straight or bent slightly at the elbows, holding the bar at or near each end, palms facing forward, photo A. Pull gently to the right with the right hand while maintaining an erect position or bending slightly to the right. This will pull the left arm toward the right and produce a gentle stretch to the left side of the body, photo B. Hold the stretch to the right side for 3 to 5 seconds and then reverse the procedure to the other side. This stretch can be performed several times during any round of golf. Stretches sides, shoulders, and arms. A B 9

10 Forearm and Wrist Stretch by Bar Rotation The Body Bar FLEX is held with one hand, vertically, at or near the bottom of the bar. (First time users may begin by holding the bar slightly below the center.) The rod is positioned in front of the body, with arm bent at the elbow and elbow close to the body. Rotate the bar from side-to-side, keeping the arm in the same position and using the muscles of the forearm and wrist to rotate the bar from side-to-side. The closer to the end the bar is held, the more resistance will be encountered by the muscles of the forearm when rotating the bar the resistance can be reduced by holding the rod closer to the center. Also, the speed at which the bar is rotated will affect the resistance: the faster the rotation from side-to-side, the greater the resistance. Note: Being flexible, the Body Bar FLEX will bend slightly when rotated from side-to-side. Perform 10 to 20 reps, then switch hands. This exercise tones and conditions the wrists, forearms, upper arms, and shoulders. 10

11 Resistance Stretch for the Shoulders Position the Body Bar FLEX in a vertical position behind the back. Hold the top end in the right hand, palm facing forward, elbow bent and near the ear (photo A ). Reach behind with the left hand to hold the bottom end of the bar, palm facing out. Straighten the right arm, pulling the left hand up to mid-back and into a comfortable stretch position ( B ). Hold the stretch for 5 to 10 seconds. Now pull down with the right hand, bending the bar over the right shoulder while keeping the bar pressed against the back. Next, allow the left hand to move away from the back a slight distance ( C ). Pause for a 2 count, then pull the bar with the left hand toward the back, so it is once again pressing slightly against the back. Finally, straighten the bar by allowing the right hand to return to the original, top position. Repeat this resistive stretch 3 to 5 times. Then switch hands and repeat. This exercise stretches and tones the shoulders, chest and triceps. A B C 11

12 Stretching by Trunk Rotation Position the Body Bar FLEX behind the back, at slightly above waist level, with palms facing forward and applying equal pressure against each end of the rod. The bar bends rod slightly around the back, photo A. Apply slightly more pressure against the end of the bar with the right hand, while twisting at the waist to the left, as in photo B. The left hand applies less pressure on the opposite end of the bar, as that arm moves back slightly in response to the twisting of the body to the left. This combination of moves will produce a gentle stretch through the mid-section (core). Upon reaching a comfortable stretch to the left, hold for a few seconds and then reverse the procedure by twisting to the right. A During the entire process, pressure is maintained on both ends of the bar to keep it against the back. The bar will move easily across the back from side to side as the increased pressure of one arm is replaced with increased pressure from the other arm. Twist from side to side, a number of times that is comfortable. This exercise stretches the mid-section, and tones and conditions the arms, as well. B 12

13 Enhanced Chest, Shoulder, and Back Stretch Position the Body Bar FLEX in front of the body slightly below waist level, with palms flat and facing to the rear, pressing slightly against each end of the bar (photo A ). Pull the shoulders back (photo B ). In doing so, the straight arms will apply a force against each end of the bar, which provides resistance to enhance the stretch. As this exercise is performed, bring the shoulder blades together, as if trying to hold a small rubber ball between them. To increase the resistance, move the hands closer to the center of the bar. Hold for 3 to 5 seconds with the shoulders pulled back and the shoulder blades pressed close together. Maintain a degree of pressure on each end of the bar with the palms of each hand. Then bring the shoulders back to the front. Repeat 3 to 5 times. This exercise may be performed several times during the golf round, as needed to stretch the chest and shoulder blades. This exercise stretches the muscles across the chest and the shoulders, along with the back in the shoulder blade region. A B 13

14 Stretching and Strengthening of Wrist and Forearm Hold the Body Bar FLEX with hands palms down and spaced apart a distance that is comfortable, arms bent at the elbows, photo A. Holding the bar firmly (but not tightly), twist the soft exterior covering of the bar by rotating both hands in opposite directions. The hand that rotates with knuckles forward drops and the hand that rotates with knuckles backward raises, as shown in the photos B and C. Rotate each hand in the opposite direction, while raising and lowering the ends of the bar accordingly. Repeat for 10 to 20 repetitions. Note: more instructions on the next slide. A B C 14

15 Stretching and Strengthening of Wrist and Forearm (continued from previous slide) The intensity of this exercise can be enhanced by increasing the amount of twist resistance that is created in the soft exterior covering of the Body Bar FLEX. To do this, release the grip slightly of the hand that rotates with hand down and knuckles rotating forward. Quickly reach slightly farther forward around the surface of the bar with the same hand and resume the grasp on the bar as this hand begins to rotate in the upward direction. The other hand maintains its grasp of the bar throughout this enhanced movement. A greater degree of resistance is realized by this reach around movement during the hand rotation. Continue this process until the twisting resistance is at the increased level desired. Then reverse the process by switching the function of each hand. This will balance the toning and strengthening of the muscles in both wrists and forearms. Perform this exercise for a time period that is comfortable. A B C 15

16 Continuous Exercise for Shoulders, Back, and Arms This exercise is meant to be performed in a continuous manner with the arms and shoulders moving in a repetitive pattern to produce an effective resistive stretch and mild strengthening for the shoulders, back and arms. And while performing this exercise the abdominal muscles will be engaged to provide a degree of conditioning for the core. Photo A : Begin with the Body Bar Flex bar behind the back at about waist level, with the palms facing forward and pressing slightly against each end of the bar. Do not grip the bar tightly. Now apply a force with each hand against each end of the bar so that it bends around the back photo B. The bar only lightly touches the back. Photo C : This position initiates this continuous exercise. From position B, lift the right shoulder slightly and rotate it backwards, pulling with it the right hand and right end of the bar backwards as shown. At the same time as the right arm is moving back, the left arm moves slightly forward while the left hand maintains pressure on the left end of the bar. Note: more instructions follow on the next slide. A B C D 16

17 Continuous Exercise for Shoulders, Back, and Arms (continued from previous slide) Photo D : From position C, the right hand drops down, bringing that end of the Body Bar Flex towards the right hip while the left hand and arm move up and slightly forward. The right hand circles forward while the left shoulder rotates up slightly and then back. Finally, the left hand drops, bringing the left hand to the left hip while the right hand moves forward and is raised slightly. The cycle is completed when the left hand circles up and forward to the level of the left hip and the right hand circles back and down to the level of the right hip, as shown in B. Note: This complete cycle approximates the motion of a swimmer performing a backstroke. However, during this entire movement, the elbows remain bent and the bar stays in a flexed condition. All movement should be smooth and controlled. Perform this continuous resistive stretching and strengthening exercise a number of cycles (or repetitions) that is comfortable. 8 to 12 cycles or repetitions is recommended. This movement, incorporating the isometric element of keeping the bar flexed, stretches and strengthens the arms, back, shoulders, and joints. A B C D 17

18 Swinging the Body Bar FLEX Hold one end of Body Bar FLEX as one would a driver or long iron. The shaft of the bar is larger than the grip of the club, but the soft cushioned surface allows for a loose, comfortable grip. Perform a normal swing, taking the bar back to the top of the backswing (see photo A ). When pausing at the top, and before moving the club forward, the bar will produce a stretch of the shoulders, arms, and back. This stretch at the top of the backswing is due to the bar s flexibility, which causes the opposite end of the bar to continue moving due to the momentum gained during the backswing. On the down swing, a delay will be felt in the hands and arms, which is caused by the flexing of the bar as it now moves in the reverse direction. This delay should feel comfortable and allow one to feel the bar s downward movement to a much greater extent than during a normal swing with a golf club. Note: more instructions on the next slide. A B C 18

19 Swinging the Body Bar FLEX (continued from previous slide) In photo B, the hands move down toward the centerline of the body, and the delay in the bending of the bar is still felt. Once the hands feel the point at which the ball would normally be struck, the wrists/hands snap with the right hand rolling over the left (photo C ) and the follow-through is completed in normal fashion. This feel provided by the Body Bar FLEX may help improve the golf swing. During various parts of the swing, a weight differential and a delay from the responsiveness of the bar are felt, as the bar flexes through the swing. This increased ability to feel the weight differential and the bending delay during the swing may allow for an improved consistency of the swing. And, as a result of the enhanced stretch at the top of the back swing and after the follow through, the swing may become more consistent. Note: Do NOT swing the Body Bar FLEX as hard as a normal golf club swinging the bar slower magnifies the stretch and feel, which is the objective of this exercise movement. A B C 19

20 ADDITIONAL STRETCHES 20

21 Stretch for Triceps w/ Shoulder Resistance While walking or standing, position the Body Bar FLEX vertically behind the back, holding the top end of the bar in the right hand, palm facing forward and elbow bent overhead near the right ear. Reach behind the back with the left hand to hold the other end of the bar, palm facing back (as in the photo to the right). Pull up (extend) with the right hand as the left arm moves up to a comfortable stretch position (left arm also exerts a downward pressure which stretches the right tricep muscle). Hold for 5 to 10 counts. Then pull down with the left hand to a comfortable stretch. Hold for 5 to 10 counts. Reposition the bar and repeat on the other side. This exercise stretches, tones, and conditions the triceps and shoulders. 21

22 Stretch for Abdominals Lie on back. Grasp the Body Bar FLEX as shown and extend overhead. Pull the navel toward the spine, squeezing the legs together, and stretch the body lengthwise. During the stretch, the fingers of both hands are positioned lightly on the top surface of the bar. As the body stretches and lengthens, the slight downward pressure of the fingers on the bar causes the bar to roll in the direction of the stretch. Hold the stretch for a count of 10 and perform 3 to 5 repetitions. This exercise will stretch the spine, abdominals, arms, and legs. 22

23 Stretch for Glutes Lie on the back with head touching the floor. Cross the left leg over the right, so that the left heel or lower calf is in contact with the right knee. Position the Body Bar FLEX behind the right leg and grasp the ends of the bar with hands palms up. While keeping head in contact with the floor, bring the legs towards the head by pulling on each end of the bar. Hold this stretch for a count of 10 to 20. Perform 3 to 5 reps on each side. This will stretch the glutes and help firm and tone the biceps. 23

24 Stretch by Spinal Rotation Begin in a seated position, with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX behind the neck. Apply light pressure to each end of the bar using the inside of the wrists, as shown in photo A. A Keeping the abdominals tight, slowly rotate the upper body to the right (see photo B ), keeping the bar in the same plane as the upper body. Do not pull with the hands. Maintain both hips in contact with the floor. Hold the stretch for a count of 5. Then rotate to the left and hold for a count of 5. Perform 3 to 5 repetitions on each side. B 24

25 Stretch by Lateral Flexion Start in a seated position with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX at the back of the neck. Apply light pressure to the ends of the bar using the inside of the wrists, as shown in photo A. A Remaining upright as much as possible, lean the upper body to the left. This will stretch the right obliques (see photo B ). The Body Bar FLEX will help keep the arms in the same plane as the upper body. Hold the stretch for a count of 5. Next, lean to the left and hold for a count of 5. Perform 3 to 5 repetitions. B 25

26 Stretch for Shoulder and Opposite Oblique Start with the back flat on the floor and grasp the Body Bar FLEX at each end, arms extended above the chest. Bend both legs by bringing both feet up to the butt. Rotate both legs to the left, lightly squeezing the knees together. At the same time, move the right arm to the right. This will force the left arm to move toward the right as well, producing a stretch in the left shoulder. Note: moving the left hand closer to the center of the bar increases the stretch to the left shoulder. Hold the stretch for a count of 5 to 10. Then stretch in the other direction by moving the legs to the right and arms to the left, and hold this stretch for a count of 5 to 10. Perform 3 to 5 reps. 26

27 Stretch with Strengthening by Pull-Down While walking or standing, position the Body Bar FLEX vertically behind the back, holding the top end of the bar in the right hand, palm facing forward and elbow bent overhead near the right ear. A Reach behind the back with the left hand to hold the other end of the bar, palm facing back (as in photo A ). Pull up gently with the right hand as the left arm moves up to a comfortable stretch position. Pause for 2 to 3 counts. Pull down with the right hand while keeping the bar against the back with the left arm, see photo B. Pause again, then allow the right arm to return to the starting, vertical position. Note: With the right arm in the pull down position, the left arm can move away from the back slightly, if necessary. Pause, then return the left arm to the back. This will produce a gentle stretch for the muscles of the back and left shoulder. Perform 8 to 12 reps, and then reposition the bar and repeat for the other arm. Perform 1 to 3 sets. This stretching exercise also tones and conditions the shoulders, chest, and triceps. B 27

28 Stretch by Back Extension Lie on the floor in a prone position with the Body Bar FLEX perpendicular to the body length and chin positioned on surface of the bar (upper photo). Hold the bar with a hand at or near each end of the bar, palms down. Exhale and using the ab muscles, raise the head, chest and arms off of the floor about 1 inch, or as far as is comfortable without pain. Pause in this up position and then inhale and lower the chest, head, and arms to the floor. The chin is positioned on the surface of the bar as the head, chest and arms are raised. The arms do not pull up against the chin. Perform 5 to 10 repetitions. This exercise stretches the lower back muscles. 28

29 Strengthening Can Add POWER To The Golf Swing and May Improve ACCURACY The Body Bar FLEX variable resistance bar is unique as a fitness device, in that it enables the user to perform exercise movements in ways that are not possible with traditional exercise equipment. For golfers to strengthen the muscles in their wrists, arms, shoulders and back, while using movements similar to those used when swinging a golf club, will allow for more effective strength development: with benefits being more accurate shots and greater distance for all clubs. The strengthening exercises for the golfer are intended to give examples of the unique ways in which the Body Bar FLEX can be used to help the golfer develop more effective strength: strengthening the specific muscle groups that are used in swinging the club and striking the golf ball. Many of the movements are compound movements, and work more than one muscle group at a time. Working multiple muscle groups at the same time, and in a manner similar to the way in which a golfer swings a golf club, serves as the technical foundation for this potential improvement in a golfer s swing and the resulting improvement in distance and accuracy. To view the presentation of strengthening exercises specifically beneficial to the golfer, go to: 29

30 Body Bar Inc. - Contact Information Gordon L. Brown, Jr. (developer of the Body Bar FLEX ) President Flexi-StiX, LLC. Anderson, SC or Craig Williams President Body Bar Inc Broadway, Suite 314 Boulder, CO To order: 30

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

Body Bar FLEX. Strengthening Exercises for GOLF. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Strengthening Exercises for GOLF Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Introduction This presentation features strengthening exercises for golfers,

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

Golfers Stretch. for Success by Performing Exercises using the Body Bar Flex

Golfers Stretch. for Success by Performing Exercises using the Body Bar Flex Golfers Stretch for Success by Performing Exercises using the Body Bar Flex Stretching before hitting your first golf ball can improve your game! Stretching before beginning in any sport can enhance your

More information

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises

More information

THE OFFICE 10. using the Body Bar FLEX. Stretching & Strengthening Exercises you can do in 10 minutes at your desk!

THE OFFICE 10. using the Body Bar FLEX. Stretching & Strengthening Exercises you can do in 10 minutes at your desk! THE OFFICE 10 using the Body Bar FLEX Stretching & Strengthening Exercises you can do in 10 minutes at your desk! 1 The Body Bar FLEX and T H E O F F I C E 1 0 Workout The Body Bar FLEX OFFICE 10 is an

More information

Body Bar FLEX. DYNAMIC INERTIAL RESISTANCE Exercises. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. DYNAMIC INERTIAL RESISTANCE Exercises. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX DYNAMIC INERTIAL RESISTANCE Exercises by Gordon L. Brown, Jr. for Body Bar, Inc. Stretching and Strengthening with the Body Bar FLEX The Body Bar FLEX variable resistance bar is unique as

More information

Body Bar FLEX. by MaryAnn Briggs, MPH, CSPT for Body Bar, Inc.

Body Bar FLEX. by MaryAnn Briggs, MPH, CSPT for Body Bar, Inc. Body Bar FLEX AquaFLEX Water Fitness Workout by MaryAnn Briggs, MPH, CSPT for Body Bar, Inc. 1 Stretching and Strengthening with the Body Bar FLEX The Body Bar FLEX variable resistance bar is unique as

More information

Side Split Squat. The exercises you need to hit with more power and accuracy every time

Side Split Squat. The exercises you need to hit with more power and accuracy every time GOLF FITNESS The exercises you need to hit with more power and accuracy every time POWER Training for more power on the course doesn t necessarily involve heavy weights and explosive ballistic workouts

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

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

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

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly. Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your

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

Osteoporosis 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 Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

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

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

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

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

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

Dynamic Twist. The 20 most effective exercises for longer drives, improved accuracy, and a consistent game

Dynamic Twist. The 20 most effective exercises for longer drives, improved accuracy, and a consistent game GOLF FITNESS The 20 most effective exercises for longer drives, improved accuracy, and a consistent game FLEXIBILITY Flexibility may be the single most important factor in making a successful golfer. A

More information

All 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 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 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

Exercises to Strengthen Your Back

Exercises 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 information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE 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 information

15 Minute Desk Workout

15 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 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

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

More information

Osteoporosis Exercise:

Osteoporosis 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 information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE 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 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

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

Foundation Upper Body B (60 min)

Foundation 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 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

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

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

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder

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

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

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

Foundation Upper Body A (60 min)

Foundation 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 information

79 th ANNUAL SCAHPERD Convention and EXPO November 9-12, 2006 Myrtle Beach, SC

79 th ANNUAL SCAHPERD Convention and EXPO November 9-12, 2006 Myrtle Beach, SC 79 th ANNUAL SCAHPERD Convention and EXPO November 9-12, 2006 Myrtle Beach, SC Body Bar Flex Exercise Rod for Enhancing Physical Fitness of Elementary and Middle School Students by Gordon Brown, Gwen Massey

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

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

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

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

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

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

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

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

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2.

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2. Arms(1) Arms, Chest, AP AT P. Begin with 15-20min cardio (any machine). Bosu Ball Chest Dumbbell Press Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Overhead Shoulder Press 2 sets 15 reps

More information

7 Essential Core Moves & Progressions

7 Essential Core Moves & Progressions Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest

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

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

FROZEN SHOULDER REHABILITATION EXERCISES

FROZEN SHOULDER REHABILITATION EXERCISES FROZEN SHOULDER REHABILITATION EXERCISES Exercise no. 1) Bend forward so that your torso is parallel to the ground, and lean on a stool or table with your healthy arm. Completely relax your sore arm, and

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

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

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

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

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4

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

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

Flexibility and Stretching

Flexibility and Stretching Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces

More information

EXERCISE INSTRUCTIONS

EXERCISE 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 information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Marblehead Chiropractic & Wellness Center 40 Tioga Way, Suite 100 * Marblehead, MA 01945 * (781) 639-0808 www.mcawc.com Dr. Paul Milone, RPh., D.C. dp@mcawc.com Exercises to Strengthen Your Back These

More information

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 STRETCHES Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 H@p://www.diyako.eu Email: Diyako.sm@me.com Stretching! 3 Ballistic Stretching! 3 Dynamic

More information

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS 2018 - BACK STRETCHES Back Extensions Hold for about 10 seconds Back Flexion Back Rotation, each side

More information

WALL PUSH UPS TABLE PUSH UPS

WALL 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 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

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

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

KNOCKED-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 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

EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS

EXERCISES 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 information

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week. Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

More information

Reggie Collier Fitness

Reggie Collier Fitness Reggie Collier Fitness Abs At Home Workout Program Here is my signature abs workout you can do at home without any exercise equipment. Commit & Conquer "#$%&'$()"# @#)#%-4AB+C'4#B5-6')/'?+D3C#)#B)#,%,#

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

Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up

Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up Dan Christoffer, EdD, ATC, ATR Mayo Clinic Sports Medicine Charlton LC 200 First Street SW Rochester, MN 55905 Email: christoffer.daniel@mayo.edu https://sportsmedicine.mayoclinic.org 1. Sleeper Stretch

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

Push-Up on a Ball Do it:

Push-Up on a Ball Do it: Push-Up on a Ball Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well. Lie with your abdomen on an exercise ball

More information

Calisthenic Guidelines

Calisthenic Guidelines 8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require

More information

Table Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...

Table Of Contents. Complete Guide To Muscle Building   MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...

More information

SEAWHEEZE STRENGTH TRAINING PLAN

SEAWHEEZE 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 information

TRAINING THE CORE BEGIN WITH ONE SET OF ALL 17 EXERCISES FOR A TOTAL OF 250 REPS. NEXT, MOVE TO TWO SETS FOR A TOTAL OF 500 REPS.

TRAINING THE CORE BEGIN WITH ONE SET OF ALL 17 EXERCISES FOR A TOTAL OF 250 REPS. NEXT, MOVE TO TWO SETS FOR A TOTAL OF 500 REPS. TRAINING THE CORE 1. LATERAL SIT UPS.X 20 (10 EACH SIDE) 2. HYPEREXTENSIONS.X 10 3. LEG HUGS...X 15 4. RUSSIAN TWIST X 20 (10 EACH SIDE) 5. HIP CURLS..X 14 (7 EACH LEG) 6. JACK KNIFES..X 10 7. REVERSE

More information

Some Tips to Get Started When starting a strengthening program, keep some guidelines in mind:

Some Tips to Get Started When starting a strengthening program, keep some guidelines in mind: Part II: Stretching lets your body perform to its potential By Annette M. Zaharoff, MD In my last article, I discussed the benefits of a stretching program to improve your golf game and prevent injuries.

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

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

STRETCHING EXERCISES Stretching exercises help loosen tight muscles.

STRETCHING EXERCISES Stretching exercises help loosen tight muscles. STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise

More information

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13. LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with

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

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

Important 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 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 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

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

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

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

21-Day Belly Blast Challenge!

21-Day Belly Blast Challenge! 21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no

More information

The Police Treatment Centres

The Police Treatment Centres Ball Class Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information