Suspension Training Techniques for Functional Strength, Core Conditioning and Flexibility

Size: px
Start display at page:

Download "Suspension Training Techniques for Functional Strength, Core Conditioning and Flexibility"

Transcription

1 Suspension Training Techniques for Functional Strength, Core Conditioning and Flexibility Fraser Quelch BPE, CSCS Director of Education and Programming Fitness Anywhere Inc. Introduction Provide some self back ground How long you have been working with the company? How you have been utilizing the TRX and how has it changed the way you train people. Express your hope to share some of this information today. Where did the TRX come from and who developed it. Who developed the course. Stress how important it is that today work as an exchange of ideas. Make comments, ask questions, share with your colleagues that is why they came today! Go around the room and share 3 things about yourself with the group. (if group is large (>14) divide them up into groups of 7 to 10) 1. Your name and where you are from. 2. How have you been using the TRX primarily and with what clientele Sports or activities that you enjoy. TRX System Set Up 5 TRX System Configurations 1. Wrap and clip into intermediate loop 2. Wrap and clip over Suspension Anchor 3. Wrap and clip into TRX System 4. Door Anchor Demonstrate each and then allow time for participants to experiment with partner how to set up system properly The Basics 1. Adjusting the System Each person practices shortening and lengthening 2-3 times 2. Single Handle Mode Each person practices single handle configuration 4-5 times 3. Suspending Heels in the System Each person attempts it the hard way once & the right way 2-3 times 4. Suspending Toes in the System Each person attempts it the hard way once & the right way 2-3 times 5. Offset Foot Position Use Y shoulder raise to practice this 6. Constant Tension & no sawing Demo and explain The Two Minute Drill Vector Resistance Principle Pendulum Principle Steeper Angle = Increased Difficulty Shallower Angle = Reduced Difficulty First partner experiments with Vector Resistance using TRX Low Row Second Partner experiments with Vector Resistance using TRX Chest Press Neutral Position TRX System hangs plum from an overhead anchor No angular forces are experienced Displaced from Neutral Position TRX is displaced from neutral position Angular forces are experienced Partners experiment with Pendulum Principle 1st Partner Hamstring Curl, 2nd Partner Atomic Press Neutral position 2 feet in behind neutral (easier) 2 feet in front of neutral (harder)? Stable Equilibrium Point Angle of Pendulum Rod Length mgsin? Gravity Pendulum Mass mgcos? Angle of Pendulum =? (0 degrees=vertical) Length of Rod = L Mass of Pendulum = m Gravitational Constant = g (9.8 m/s2) Angular Force = m*g*sin 1

2 Principle of Instability Base of Support Stability of a pose decreases as base of support gets narrower This causes increased demands on the core of the body to control movement A single-point-of-contact base of support will generate increased challenge Center of Gravity Center of gravity is difficult to maintain over a narrow base of support Manipulating the Center of Gravity so it is outside of the base of support results in rotational forces This causes increase joint and core stabilization First partner experiments with Principle of Instability using Single Leg Chest Press Second Partner experiments with Principle of Instability using Side Plank TRX All Body Express Program TRX Single Leg Squat each TRX Crossing Balance Lunge each TRX Hamstring Curl TRX Hip Abduction TRX Chest Press TRX 45 Degree Row TRX Y Deltoid Raise TRX Triceps Press TRX Biceps Curl TRX Supine Pull Through TRX Suspended Oblique Crunch Review: Shoulder Joint Progressions TRX Chest Press Progression TRX Chest Press (one foot forward) TRX Chest Press (shallow with wide stance) TRX Chest Press (moderate with narrow stance) TRX Chest Press (deep with wide stance) Destabilized Variations TRX Single Leg Chest Press TRX Single Leg Abducted Chest Press TRX Single Leg Extended Chest Press TRX Single Arm Chest Press TRX Inside Grip Chest Press Review: Shoulder Joint Progressions TRX Suspended Push Up Progression TRX Suspended Push Up TRX Suspended Push Up (offset hands) TRX Atomic Push Up TRX Back Row (shallow) TRX Back Row (deep) TRX Back Row (single arm) TRX Single Arm Power Pull TRX 45 Degree Back Row TRX High Back Row TRX Back Row Progression Review: Shoulder Joint Progressions TRX "T" Deltoid Fly TRX W" Deltoid Fly TRX "Y" Deltoid Raise TRX I Deltoid Raise TRX L Deltoid Fly TRX Deltoid Fly/Raise Progression Review: Elbow Joint Progressions TRX Tricep Press TRX Tricep Kickback TRX Preacher Tricep Extension TRX Lunge Stance Dip TRX Elbow Extension Progression TRX Swimmer's Pull TRX Lat Pull Up TRX Suspended Press Other TRX Movements for the Shoulder TRX Elbow Flexion Progression TRX High Bicep Curl TRX Bicep Clutch TRX Single Arm Beach Bicep Curl 2

3 Review: Hip & Knee Progressions TRX Squat Progression TRX Balance Squat TRX Single Leg Balance Squat TRX Dynamic Single Leg Balance Squat Review: Hip & Knee Progressions TRX Sprinter Start TRX Sprinter Start (slow motion) TRX Sprinter Start (standard speed) TRX Sprinter Start (tempo) TRX Dynamic Sprinter Start TRX Assisted Static Lunge TRX Step Back Lunge TRX Balance Lunge TRX Crossing Balance Lunge TRX Dynamic Balance Lunge TRX Balance Lunge Progression TRX Suspended Lunge Progression TRX Suspended Lunge (Multi Planar) TRX Suspended Lunge with Knee up/ forward TRX Dynamic Suspended Lunge TRX Suspended Lunge with Lift Patterns TRX Suspended Lunge with Rotations Review: Hip & Knee Progressions TRX Hamstring Curl (hips down) TRX Hamstring Curl (hips lifted) TRX Hip Press TRX Hamstring Bicycle TRX Supine Leg Adduction TRX Prone Leg Adduction TRX Floating Extension TRX Floating Abduction TRX Hamstring Series TRX Leg Adduction & Floating Series Review: Core Progressions TRX Standing Rollout TRX Kneeling Rollout TRX Single Leg Raise TRX Leg Raise TRX Rollout Series TRX Supine Series Review: Core Progressions TRX Assisted Sit Up TRX Reaching "V" Sit Up TRX Resisted Roll Up TRX Sit Up Series Review: Core Progressions TRX Suspended Crunch/Pike Series TRX Suspended Crunch TRX Suspended Pike TRX Suspended Oblique Crunch (off-set hands) TRX Suspended Oblique Pike TRX High Back Extension TRX High Torso Rotation TRX Overhead Side Bends TRX Standing Series TRX Suspended Pendulum Series TRX Suspended Pendulum TRX Suspended Pendulum with Rotation TRX Suspended Pendulum Pike TRX Suspended Pendulum Hold 3

4 Review: Core Progressions TRX Suspended Body Saw Series TRX Suspended Body Saw (from elbows) TRX Suspended Body Saw / Crunch Combo TRX Suspended Body Saw (from hands) TRX Suspended Oblique Body Saw with Pike Review: Core Progressions TRX Suspended Side Plank Series TRX Suspended Side Plank TRX Suspended Side Plank (top arm assist) TRX Suspended Side Plank (with top arm on side) TRX Suspended Side Plank (with arm extended) TRX Suspended Side Plank (with hip drop reps) TRX Suspended Side Plank (with reach through) TRX Suspended Supine Plank Series TRX Supine Plank (from shoulders) TRX Supine Plank (from elbows) TRX Supine Plank (from hands) TRX Supine Pull Through Rest Interval: Build a TRX Core Workout Use the template below to create a 6 exercise core workout using only TRX based exercises. Include reps or work intervals and rest times / Reps Core Workouts TRX Standing Back Extension TRX Kneeling Roll -Out TRX Leg Raise TRX Suspended Oblique Body Saw 30 sec each TRX Side Plank with Taps 30 sec each TRX Reaching V-sit TRX Rotating Hip Drop each TRX Suspended Pike 30 sec alternating TRX Supine Bicycle TRX Suspended Pendulum w Hold TRX Resisted Roll -Up Review: Flexibility Progressions TRX Lower Body Series TRX Suspended Hamstring Stretch TRX Suspended Gluteus Stretch TRX Suspended Quadriceps Stretch TRX Off-Set Hip Hinge TRX Wide Stance Hip Hinge TRX Figure "4" Gluteus Stretch TRX Hip Flexor Stretch TRX Kneeling Quadriceps Stretch Review: Flexibility Progressions TRX Upper Body Series TRX Kneeling Upper Back Stretch TRX Kneeling Lat Stretch TRX Standing Back Stretch with Rotation TRX Standing Chest Stretch TRX Standing Shoulder Stretch TRX Standing Neck Stretch 4

5 Review: Flexibility Progressions TRX Posterior Contralateral Chain TRX Posterior Chain Stretch TRX Anterior Chain Stretch TRX Anterior Contralateral Chain TRX Lateral Chain Stretch TRX Chain Series Build a TRX Mobility Program Use the template below to create a 6 posture flexibility program using only TRX based exercises. Include reps and or durations / Reps Notes: 5

The Human Trainer Full Body Express Workout

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

More information

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

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

More information

Stability Ball Band & Free Weight Work-out

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

More information

Total Body Turnaround

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

More information

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

Biceps 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. 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 information

HOLIDAY TRIMMINGS WORKOUTS

HOLIDAY TRIMMINGS WORKOUTS Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press

More information

Resistance Band Exercises

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

More information

MVP Most Versatile Power Tool!

MVP Most Versatile Power Tool! MVP Most Versatile Power Tool! IDEA World session 736 Aileen Sheron This workshop showcases the tremendous versatility of resistance tubing by integrating strength, cardio and flexibility exercises. Combinations

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

TRX Holiday Training Plan

TRX Holiday Training Plan 2011 TRX Holiday Training Plan make your body your machine 1 LET S START A NEW HOLIDAY TRADITION. Normally, the holiday season is filled with fattening treats and non-stop events that together conspire

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

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

More information

GFM Platform Exercise Manual

GFM Platform Exercise Manual GFM Platform Exercise Manual STEPHEN NEWHART, CSCS*D What is Whole Body Vibration? Body vibration is delivered through a variety of machines, including the most recent inclusion of whole body vibration

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

Workout Routine - Swiss Ball - Full Body Printed on Jun

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

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

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

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

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

More information

EXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST.

EXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST. DAY 1. CHEST. AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 CHEST PRESS STANDING SINGLE ARM FLY LYING CABLE PULLOVERS 3 10-12 RESISTANCE BAND + STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT 3 10-12

More information

Summary of exercises included on last page

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

More information

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

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

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

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Weekend Warrior Training Plan Program 1 Month 2 (Weeks 5 through 8) Maximum Strength Phase (MS) TRX Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on

More information

TRX DREW BREES WORKOUT

TRX DREW BREES WORKOUT DREW BREES WORKOUT TRX DREW BREES WORKOUT My trainer Todd Durkin first introduced me to TRX in 006 as a big part of my rehab from the shoulder injury I suffered the previous season. TRX helped get me back

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

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

Muscular Training This is a sample session for strength, endurance & power training exercises

Muscular Training This is a sample session for strength, endurance & power training exercises Muscular Training This is a sample session for strength, endurance & power training exercises Presenter: Leslie McAdam CCAA Trainer Education Coordinator lbrown59@uwo.ca 519-661-1607 1-866-661-1603 X81607

More information

Mathias Method Strength to Change the World By Ryan Mathias

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

More information

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

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

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance

More information

Batman Workout by CrazyFitKids.com

Batman 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 information

Home Workout with Household Items

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

More information

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

RESISTANCE STRENGTH TRAINING EXERCISE

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

More information

AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible

AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20

More information

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

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

More information

Board Positions. Skill progression from beginner to advanced: 2 Half Balls 1 Half Ball 1 Half Ball and 1 Ball 2 Balls 1 Ball

Board Positions. Skill progression from beginner to advanced: 2 Half Balls 1 Half Ball 1 Half Ball and 1 Ball 2 Balls 1 Ball Feet facing forward on bolts General athletic stance for pushing and pulling Feet facing at an angle Movement transition for rotational and agility Wide in-line stance Simulate forward weight shift running

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

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

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

Breakdown for the ICE Series

Breakdown for the ICE Series Breakdown for the ICE Series Boot Camp Circuit 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic Premixes:

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

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

ATHLETIC CONDITIONING ON THE ARC BARREL

ATHLETIC CONDITIONING ON THE ARC BARREL ATHLETIC CONDITIONING ON THE ARC BARREL page 1 INTRODUCTION The STOTT PILATES Athletic Conditioning stream serves as a bridge between STOTT PILATES standard repertoire and the CORE Athletic Conditioning

More information

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

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

More information

BOSU + Bar: Grip, Tip, Flip & Strip

BOSU + Bar: Grip, Tip, Flip & Strip BOSU + Bar:,, & Strip Take your total body conditioning to the next level by combining the BOSU Balance Trainer with the BOSU Balance Bar. Learn how the bar can enhance strength, stability, balance and

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

anchor point. Essentially, the more the body is parallel to the floor, the more difficult the exercise. The third set of pictures shows two common

anchor point. Essentially, the more the body is parallel to the floor, the more difficult the exercise. The third set of pictures shows two common ST BOWLER SQUAT The bowler squat performed with a suspension trainer is a great little single leg squat/hinge combo! The suspension trainer assists with balance and I believe makes the exercise more effective.

More information

LEVEL 1 Full-Body Resistance Band Workout

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

More information

Railyard Fitness. Serius Strap. featuring the. Serius Strong Rotating Handle. Instruction Manual

Railyard Fitness. Serius Strap. featuring the. Serius Strong Rotating Handle. Instruction Manual Railyard Fitness Serius Strap featuring the Serius Strong Rotating Handle Instruction Manual Set Up Instructions: Introduction: Before beginning your workout, here are a few tips that apply to each exercise.

More information

Frisky Fall. Arms & Abs. Kick it off with a plank! Chaturanga

Frisky 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 information

Power Plate Beat The Muffin Top

Power Plate Beat The Muffin Top Power Plate Beat The Muffin Top 1 This high intensity Acceleration Training workout is designed to build muscle strength, power and tone. The exercises incorporate obliques and rotations to target that

More information

1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up

More information

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

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

More information

E-GUIDE PULL UP ASSISTANCE BANDS

E-GUIDE PULL UP ASSISTANCE BANDS E-GUIDE PULL UP ASSISTANCE BANDS Contents About us 2 Product specifications Resistance bands Door anchor 3 4 Warm-up Push-ups 6 Biceps curl Pull-ups Squats Triceps pushdowns 8 Deadlifts Stretching Warnings

More information

Exercise for Health Aging

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

More information

Daily Nutrition Checklist Day 64 - Phase 2

Daily Nutrition Checklist Day 64 - Phase 2 Breakfast Fatlossity Daily Nutrition Checklist Day 64 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or

More information

VIPR and Power plate EXERCISE - 1 EXERCISE Fitness Professionals Ltd 2011 Job No. 2968

VIPR and Power plate EXERCISE - 1 EXERCISE Fitness Professionals Ltd 2011 Job No. 2968 FIT FOR DAILY LIFE To be fit for daily life includes many movement abilities. Dynamic stability, co-ordination, balance, motor control, mobility and efficiency are all vital (including basic strength and

More information

Stable Lower Body A (60 min)

Stable Lower Body A (60 min) Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

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

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic

More information

Table of Contents. Page 1

Table of Contents. Page 1 Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead

More information

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Weekend Warrior Training Plan Program 1 Month 6 (Weeks 21 through 24) Strength Maintenance (SM) TRX Based - Circuit Style YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on

More information

Strength Challenge Week #4

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

More information

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

SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B

SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward

More information

PHFit Workout Glossary MEMBERS ONLY

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

More information

Tips for Teaching the 3 Core Bulgarian Bag Movement Patterns

Tips for Teaching the 3 Core Bulgarian Bag Movement Patterns Tips for Teaching the 3 Core Bulgarian Bag Movement Patterns The following tips will help you work with details and fine points of taking someone through the instruction process for the 3 core fundamental

More information

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

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

More information

FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS

FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS 1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle

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

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion

More information

USER MANUAL.

USER MANUAL. USER MANUAL www.thehumantrainer.com 1 CONTENTS 4 6 8 10 12 14 16 18 20 24 26 28 30 32 34 36 38 40 42 46 74 96 112 124 Important Safety Guidelines The Human Trainer Components & Anchoring Attachments Door

More information

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

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

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

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

More information

MODULE 10: Breaking down the Exercises - Stability Exercises

MODULE 10: Breaking down the Exercises - Stability Exercises MODULE 10: Breaking down the Exercises - Stability Exercises Stability is a core component of the Ridefit program, because so much of riding is dependent on the stability of the rider s body in the saddle.

More information

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

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

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 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 information

EXERCISE CLASSIFICATION

EXERCISE CLASSIFICATION EXERCISE CLASSIFICATION To assist in the safe, effective prescription and execution of exercise, each exercise in this guide is classified as follows: Skill Classification exercises suitable for different

More information

Stable Lower Body B (60 min)

Stable Lower Body B (60 min) Stable Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

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

Advice on Resistance Exercise

Advice on Resistance Exercise Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance

More information

Strong Lower Body A (60 min)

Strong Lower Body A (60 min) Strong Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up 16 60 Lateral Band Walk (Straight, Ankle) 20 ea 60 Hip

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

RECOMMENDED STRETCHES

RECOMMENDED STRETCHES RECOMMENDED STRETCHES Stretching prescribed below is always best done either after a session while your muscles are warm or after a short warm up such as 5mins of running, skipping, cycling, rowing etc.

More information

34 Pictures That Show You Exactly What Muscles You re Stretching

34 Pictures That Show You Exactly What Muscles You re Stretching By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase

More information

Daily Nutrition Checklist Day 78 - Phase 2

Daily Nutrition Checklist Day 78 - Phase 2 Breakfast Fatlossity Daily Nutrition Checklist Day 78 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or

More information

Navy Operational Fitness Series

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

More information

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

HEALTH WARNING Due to the physical nature of the information contained in this publication, it is highly recommended that anybody considering any exercise regime or diet plan consult a doctor or physician

More information

30 Minute Home Workout DAYS 1, 3. AND 5

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

More information

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

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins.

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins. WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,,

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

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

More information

Exercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows

Exercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Back, Shoulders, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps

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