Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.
|
|
- Nicholas Richard Oliver
- 5 years ago
- Views:
Transcription
1 Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1
2 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises using the Body Bar FLEX Personal Training Device, organized into the categories listed below: Patented Exercises for the Core and Abdominal Muscles Additional Stretching and Strengthening Exercises for the Core and Abs, using the Body Bar FLEX 2
3 Stretching and Strengthening with the Body Bar FLEX 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. Stretching before beginning any sport or exercise 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 various, but specific, muscle groups. 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. The stretching exercises shown in this presentation can be performed before, during, or after any exercise program or sport participation. The strengthening exercises should be performed on a regular basis 2 or 3 times per week is recommended to condition the muscles of the body. 3
4 Core Conditioning The Body Bar FLEX is a device that enables the user to achieve a very effective level of core conditioning and abdominal strengthening. The core includes the abdominals, the deeper transverse abdominal muscles plus the external obliques, and the muscles of the lower back. Core conditioning is essential for any individual to perform a full range of daily activities. This is especially true for athletes or people who engage regularly in sports, where it is desired that the body functions at its best. A well-conditioned core allows a person s entire body to work more efficiently ensuring the highest level of performance. Optimum core conditioning can be obtained by performing strengthening exercises, using methods that deliver resistance to the core muscles in the most effective manner. The light weight, ease of use, and varying resistance features of the Body Bar FLEX, along with a wide range of methods for performing core strengthening exercises, help to achieve this goal. Note: text continues on the following slide. 4
5 Core Conditioning (continued from previous slide) The Body Bar FLEX comes in several levels of resistance, which enables the user to select the bar that is best and most effective. 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. 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. For added resistance, use the 40-lb Body Bar FLEX Power or 40-lb Body Bar FLEX Power and Weighted. On September 26, 2006, the U.S. Patent and Trademark office granted U.S. Patent 7,112,166 to Gordon L. Brown, Jr. (developer of the Body Bar FLEX ) that defines methods for conditioning and strengthening the abdominal muscles. These methods are truly novel and have never been available to the public. These patented methods combine isotonic and isometric exercise movements, which allow the user to engage the abdominal and oblique muscles in ways that bring greater resistance to more of the muscles in the abdominal and oblique region than with traditional crunches. Additionally, on April 27, 2010, Mr. Brown was granted U.S. Patent 7,704,198, for an exercise device for human exercise routines having an elongated pultruded plastic rod or rods, fitting loosely within a plastic tube the tube may be covered by a soft foam plastic sleeve. This patented device is known as the Body Bar FLEX. 5
6 PLEASE NOTE Consult a physician prior to beginning this or any exercise regimen. The stretches and strengthening 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 and strengthening exercise Do Not Hold Your Breath. 6
7 PATENTED CORE and AB EXERCISES 7
8 Enhanced Abdominal Crunch Lie on the back with legs bent and feet flat on the floor. Place the Body Bar FLEX on top of the thighs. Hold the ends of the bar with palms facing down and arms straight or slightly bent. Raise the head and shoulders slightly off the floor. While exhaling, draw the abdominals tightly inwards and press forward on bar as the spine is curled forward into an abdominal crunch. As the hands press down against the bar, the bar bends, providing enhanced resistance this will build stronger abs. Keep a soft grip with arms relatively straight. Inhale while lowering to the start position. Perform 5 to 10 repetitions. An excellent exercise for strengthening the abdominals and arms. 8
9 Side Bend Crunch for Obliques Lie on the back with right leg bent and right foot on the floor. Position the heel of the left foot on the thigh of the right leg. Place the Body Bar FLEX in a horizontal position with the right end touching the right shoe and the center section in contact with the thigh region of the left leg. Position the arms as shown in the top photo, with palms facing down, arms straight, and a soft grip on the bar. The left shoulder blade remains in contact with the floor and the right hand holds the end of the bar against the right shoe. Exhale and draw the abdominals tightly inwards. While holding the bar against the right shoe with the right hand, press forward on the bar with the left hand and crunch to the left using the left oblique muscles. The right shoulder blade may come up off of the floor slightly. Inhale and return to the start position. Note: more instructions on the next slide. 9
10 Side Bend Crunch for Obliques (continued from previous slide) Crunching to the left, while holding the right end of the bar in place, causes the left hand to apply pressure against the left end of the Body Bar FLEX. The bending of the bar provides resistance for strengthening of the left oblique muscles. While pressing on the left end of the bar, the left thigh can move slightly towards the left shoulder, which will enhance the resistance and increase the strengthening of the left oblique muscles. Perform 5 to 10 repetitions, for both left and right obliques. This exercise is effective for strengthening and toning the obliques and arms. 10
11 Enhanced Crunch with Feet Against Wall Lie on the back with legs bent and feet flat against a wall or similar vertical surface, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. While exhaling, draw the abdominals tightly inwards and press forward on the bar, while curling the spine forward into an abdominal crunch. Keep a soft grip on the bar, with arms straight. Pause for a count of one in this up position and then inhale while lowering slowly down to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms. 11
12 Enhanced Crunch with Head in Contact with Floor Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. Keep the shoulders and head on the floor during this entire exercise. While exhaling, draw the abdominals tightly inwards and push the thighs into the bar, drawing the knees toward the nose. Keep a soft grip with arms straight. Pause for a count of one at the maximum point of rod bend, and then inhale while slowly lowering back to the start position. Perform 5 to 10 repetitions. Strengthens lower abdominals and arms, and keeps head in contact with floor which reduces strain on the neck. 12
13 Ultimate Power Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. While exhaling, draw the abdominals tightly inwards and press forward on the bar, while curling the spine forward to an abdominal crunch. At the same time, push the thighs into the bar, drawing the knees toward the nose. Keep a soft grip with arms straight. Inhale and lower slowly to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms. 13
14 Abdominal Crunch while Seated in a Chair Sit at the edge of a sturdy chair, with feet hip width apart. Place the Body Bar FLEX on top of the thighs and hold ends, palms facing down. While exhaling, draw the abdominals tightly inwards, press down on bar, and curl the spine forward. Maintain a soft grip with the hands, feet firmly on floor, and arms straight. Inhale and keep control while slowly returning to the upright position. Perform 15 to 20 repetitions. Strengthens abdominals, shoulders, chest, and arms. 14
15 Abdominal Crunch while Seated on the Floor Position the Body Bar FLEX on top of the thighs and above the knees. Exhale and curl the spine forward towards the knees, into an abdominal crunch. Keep both heels on the floor. Note the resistance to the ab area. This resistance is generated from the arms being extended straight (or slightly bent), exerting a force against the ends of the flexible bar. As this force is exerted against the ends of the bar, the ends of the bar will move towards the feet and the middle of the bar will be bent in the direction of the chest, providing resistance to the abdominals. As the upper body moves further towards the knees, the resistance to the abs increases. Continue to move forward, only as far as the resistance to the ab muscles feels comfortable. In the beginning, do not strive for greater resistance. Increase the repetitions at a low resistance level and later increase resistance and reps, over time. Upon reaching a comfortable resistance level, hold the position for a count of one or two. Then inhale and let the body lean back until the bar is in the original straight (or slightly bent) position, just above the knee. Perform 10 to 15 repetitions. Strengthens abdominals and arms from a seated position. 15
16 Ultimate Abdominal and Oblique Muscle Strengthening Lying on the back, use two Body Bar FLEX bars crossed between bent legs, as shown in photo A. Back and head are flat against the floor, with arms straight, or slightly bent, grasping the ends of the bars which are closest to the hands. Palms face forward, maintaining a loose grip on the bar. Exhale and draw the abs tightly inward toward the spine, curling the spine forward, as is shown in photo B. While crunching forward, each hand will press down on the end of the bars, causing them to bend this provides resistance to enhance this crunch. For additional resistance, the hands may be moved slightly away from the end of the bar, toward the center. At the maximum crunch position, hold for a count of 1 to 2, and then return slowly to the start position. Repeat for 8 to 12 repetitions. Note: Instructions are continued on the following slide. A B C D 16
17 Ultimate Abdominal and Oblique Muscle Strengthening (continued from previous slide) Photo C shows an enhanced movement. At the maximum crunch position in B, press down slowly with both hands on the ends of the bars, which will increase resistance to the abs. Then return slowly to the start position A and repeat, performing 8 to 12 repetitions. This motion of the crunch up, pressing down with the hands, followed by a return to the start position, is a smooth, continuous movement similar to a rowing motion. A further enhancement is shown in photo D, for oblique strengthening. It can be integrated into this abdominal crunch exercise at any time, beginning at the maximum crunch position in B. From the max crunch position, bend the body to left (the amount of bend will be small) with left hand pressing on the end of bar. Hold for a count of 1 to 2, and then slowly bend to the right, holding for a count of 1 to 2. Perform 8 to 12 reps, Or, from the max crunch position, change movements to perform additional reps of the movements defined in B and/or C. The independent movement of each bar permits a smooth rowing motion and is a very effective abs and obliques strengthening movement. A B C D 17
18 ADDITIONAL CORE and AB EXERCISES 18
19 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. 19
20 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 20
21 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 21
22 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. 22
23 Lower 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 strengthens the lower back muscles. 23
24 Leg Bridge Lie on the back with legs bent at the knees and feet on the floor. Place the Body Bar FLEX in a comfortable position across the body between the navel and base of the thighs (upper photo). Place the hands at or near the ends of the bar, palms down. Exhale and engage the abdominal muscles by pulling the navel toward the spine. Slowly lift the hips utilizing the ab muscles while keeping the upper back against the floor. Pause in the up position, inhale, and slowly lower the hips to the floor. Resistance to the abdominal muscles can be controlled by the amount of downward pressure exerted on the ends of the bar. Apply only the amount of resistance that is comfortable. Perform 10 to 15 repetitions. This exercise strengthens the legs, butt, abdominals and arms. 24
25 Abdominal Crunch with Neck and Head Supported Lie on the back with legs bent and feet flat on the floor. Place the Body Bar FLEX behind the neck with hands lightly grasping bar, palms facing down. Raise the head and shoulders slightly off the floor, with head positioned against the surface of the bar as is comfortable. While exhaling draw the abdominals tightly inwards and curl the spine forward to an abdominal crunch. Keep a soft grip on the bar. Inhale while slowly lowering to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms while providing support for the head and neck. 25
26 Oblique Crunch with Neck and Head Supported Lie on the back with right leg bent and foot flat on the floor with ankle of left foot on upper thigh of right leg. Place the Body Bar FLEX behind the neck with hands lightly grasping the bar with palms facing down. Raise head and shoulders slightly off the floor, with head positioned against the surface of the bar as shown. While exhaling, draw the abdominals tightly inwards and curl the spine forward, with the right shoulder moving towards the left knee in an abdominal crunch. The left shoulder blade remains in contact with the floor and the left end of the bar may also, permitting it to function as a pivot point (providing consistent motion throughout this exercise). Maintain a soft grip on the bar. Inhale while slowly lowering to the start position. Perform 5 to 10 repetitions and then switch to perform crunches to the right. Strengthens abdominals and arms, and provides support for the neck and head. 26
27 Bicycle Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX behind the head at the base. Hold the bar with hands positioned on the outside of the bar behind the head with bar parallel to the forearms. The head and neck are resting on the bar, with elbows positioned wide. While exhaling, draw the abdominals tightly inwards. Raise the right shoulder blade off of the floor toward the left knee, which is moving inward toward the chest, with the right leg straightening. Inhale and then exhale as the movement is reversed; the left shoulder blade is raised off of the floor moving the left elbow toward the right knee which is moving inward toward the chest, while the left leg straightens. Perform 10 to 15 repetitions. This exercise strengthens the abdominals, obliques, and legs the bar helps keep the arms and elbows in the proper position while supporting the neck and head. 27
28 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 craig@bodybar.com To order: 28
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 informationBody Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching Exercises for GOLF by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Introduction This presentation features stretching exercises using the Body Bar FLEX Personal Training Device. The
More informationBody Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features
More informationBody 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 informationTHE 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 informationGolfers 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 informationBody 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 information79 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 informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More informationWORLDS GREATEST WARM UP
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationViking 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 informationOsteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationDumbbell 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 informationLow 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 information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationStretching - 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 informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationSide 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 informationSTRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program
Core Home Exercise Program Seth L. Sherman, M.D. Tamara L. Young, ATC, OTC, M.Ed Department of Sports Medicine STRETCHING Low Back Rotation While lying on your back with both of your knees bent. Rotate
More informationCore and Flexibility Workout
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that
More informationStrength 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 information15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
More informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationJUMP START 2.0 WEEK #1
JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationWORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
More informationWALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
More informationESI 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 informationResistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise
More informationExercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationYOUR 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 information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using
More informationWOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
More informationTRAINING 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 informationDo 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 informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationThoracic 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 informationWORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationQuads (machines) Cable Lunge
Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:
More informationPush-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 informationGOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL
P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00
More informationStrength and Balance Exercises
Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of
More informationFoundation 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 informationCalisthenic 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 informationCore (machines) Medicine Ball Back Extension
Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or
More informationTOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
More informationThe core is a virtual powerhouse of strength located in the midsection of
Chapter 8 Walking Tall: Chest, Abdominals, and Lower Back In This Chapter Discovering the best abdominal exercises to strengthen your core Developing great chest and pectoral muscles Ball exercises that
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationExercises to Strengthen Your Back
Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance
More informationStability Ball Band & Free Weight Work-out
Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End
More informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More informationWalking/Running Stretch Routine
Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
More information21 Core Strengthening Bodyweight Pilates Exercises
21 Core Strengthening Bodyweight Pilates Exercises My name is Sylvia Favela, The Pilates Chick, the Pilates expert on strengthening your Core. For over a decade I ve helped hundreds of people, trainers
More informationReggie 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 informationSportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
More informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationLesson 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 informationPhysical Capability Exam Testing Protocol
Test Duration: ~ min Physical Capability Exam Testing Protocol Pinch Gauge Grip Dynamometer Inclinometer Stop Watch Lift Box Table Weight Plates (5 lbs., lbs., lbs., 50 lbs., 0 lbs.) Physical Capability
More informationExercise Descriptions Report
Exercise Descriptions Report The Physical Exercises: Push Ups Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationGOLFERS 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 informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
More informationThe 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 informationUpper Body Exercises
Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training
More informationFunctional Strength Exercise Guide
Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon
More information2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
More information2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES
UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform
More informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationWORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST
Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,
More informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationStrength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
More informationknees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.
Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
More informationShoulder 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 informationCongratulations! Below is your Pilates Ab Blueprint
Congratulations! Below is your Pilates Ab Blueprint Hi I m Sylvia Favela, people call me Queen of Pilates, the Body Weight Pilates expert on core strength and functional training. For over a decade I ve
More information7 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 informationCore Exercises. 1. Side Plank Lift
Core Exercises Core strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do many physical
More informationRehabilitation 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 informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationExercises. Barbell Squat
Leg Exercises Barbell Squat Select weight. The Olympic bar in the picture weighs 45 pounds. Use safety collars when adding additional plates. Place the bar on your upper back (not your neck). Stand with
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More informationUPPER 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 informationKNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS
KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationStrength Challenge Week #2
Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
More informationTHE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
More informationHome 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 informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationBeginner Workout. Wall sit with bicep curl- How To: - Target Muscles-Biceps, Quads, Glutes, Hamstrings
Beginner Workout Wall sit with bicep curl- - Target Muscles-Biceps, Quads, Glutes, Hamstrings Place stability ball between your lower back and the wall with feet about shoulder s width apart Slowly lower
More informationVersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,
More informationTable 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