Symbi Fit (For Symbiosis Staff)
|
|
|
- Nora Gregory
- 5 years ago
- Views:
Transcription
1 Symbi Fit (For Symbiosis Staff) Inspired by the ideals of 'Vishwa Bharati' of Gurudev Rabindranath Tagore and 'Antar Bharati' of Sane Guruji and with a deep desire to help foreign students, an idea of 'Symbiosis' was conceived by Dr. S.B. Mujumdar in the year Symbiosis Motto: "Vasudhaiva Kutumbakkam" means "World is one Family" The basic value thread at Symbiosis is that of caring and nurturing. The thread expands into a finely woven symbiotic system where thousands benefit. The name Symbiosis was coined with a special meaning that of allowing various international cultures to culminate at a point and grow together. The idea was to promote a healthy and nurturing atmosphere for all students and the term 'Symbiosis' perfectly suited as it stands for co habitat of biological systems. We believe in holistic development of an individual and hence attach a great deal of importance to sports and wellness with the aim of fostering the spirit of wellness. We have also backed this endeavour with the required infrastructure to boast world class sports and Recreation facilities at every centres of Symbiosis. University Sports Board & Recreation Wellness Centre, Symbiosis conducts various kinds of events throughout the year to motivate the students and staff towards wellness to take to the next level of perfection. MR. & MS. SYMBI FIT Symbi Fit was introduced in with a view to spread awareness of fitness and health. Completing its two successful years i.e and we are introducing this event to the entire youth of other Universities of India to test the inner strengths of the students.the contest is open to all the bonafide students of colleges / institutes / University who are recognized by the University Grant Commission and comes under the ambit of recognized University. This event is rain or shine, so put on your sweats and shoes, together.
2 MR. & MS. SYMBI FIT - FIT OBJECTIVE: To foster a well mind-set in the Minds & Hearts of today s youth. Provide a wholesome environment and fitness medium to the students. To stress the Importance of Fitness & Wellness as a means of motivation to excellence and not as an end itself. MR. & MS. SYMBI FIT - SPECIAL FEATURES: Will be selected amongst thousands of participant. Mega prizes for winners Special prizes for participants Felicitation in presence of people from sports, wellness, media, Bollywood Industry. GLIMPSE OF SYMBI FIT
3 SYMBI FIT : CONTEST DETAILS The contestants participating in Symbi fit will contest and advance towards the grand finale through three rounds Round 1: General Fitness Round 2: Outdoor fitness Round 3: Physique & Personality ROUND 1: General Fitness Test Procedure Venue Recreation & Wellness Centre Scoring Remarks 1 mile walk (1.6 km) Run will be performed on tread mill 1. Warm Up 2. Tester will set the distance and timer 3. Cool down The total time to complete the course in minutes and seconds. Top 50 Men & Top 50 Women will advance to next level Sit Ups 1. Subject to lies on his/her back with knees bent, feet on the floor, the arms are held flat across the chest, with the hands placed on opposite shoulders. 2. The Subject tightens abdominal muscles and brings head and elbows forward as he/she curls up, finally touching elbows to knees. 3. Returns to the starting position with elbows on the surface before he/she sits up again. The number of correctly executed sit-ups performed in 60 seconds shall be the score. (Only one trial allowed)
4 Push Ups (Men) Modified Push Up (Women) 1. push up position on hands and toes with hands shoulder-width apart and elbows fully extended with a right angles to the body 2. Keeping the back and knees straight, the subject lowers the body where elbow is bent at right angle 3. Then returns back to the starting position with the arms extended. 4. This action is repeated, and test continues until exhaustion 1. Modified push up position, on the hands and knees with hands shoulder-width apart and elbows fully extended. 2. Drop the hips, and move the hands forward until you create a straight line from the knees, to the hips, and to the shoulders. 3. While keeping a straight position from the knees to the shoulders, lower your upper body so your elbows bend to 90 degrees 4. while keeping a straight position from the knees to the shoulders, lower your upper body so your elbows bend to 90 degrees The number of correctly completed push-ups performed in 60 seconds shall be the score. (Only one trial allowed) The number of correctly completed push-ups performed in 60 seconds shall be the score. (Only one trial allowed)
5 Tree pose 1. Stand with the feet together and the arms by your sides. 2. Bend the right/left leg at the knee, raise the right/left thigh and bring the sole of the right /left foot as high up the inside of the right/left thigh as possible. 3. Balancing on the right/left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture. Hold the position for 60 sec. Sit & Reach (SIT & Reach Box) Dumbbell Bench Press (Women) Barbell Bench Press (Men) 1. The subject is to sit on the floor with legs stretched out straight ahead 2. Both knees should be locked and pressed flat to the floor 3. With the palms facing downwards, and the hands on top of each other or side by side 4. the subject reaches forward along the measuring line as far as possible 5. Ensure that the hands remain at the same level, not one reaching further forward than the other. 1. Lye down in supine position on bench with a weight grasped in both hands 2. push the weight upwards until their arms are extended 3. Not allow the elbows to lock. 4. Then lower the weight to chest level Nearest centimetre or half inch as the distance reached by the hand Max weight lifted in RM (Three trial allowed)
6 ROUND 2: Outdoor Fitness Round 2 Venue Lavale Hill Top Scoring Remarks Obstacle Course Inclined Wall Komado Walk Hanging Monkey Walk Zig Zag Beam Hurdle Vertical Rope / Ladder Time in seconds Top 10 Men & Top 10 Women will advance to next level Farmers Walk Maximum Distance covered Tyre Flip Distance Covered in Minimum Time
7 ROUND 3: Physique & Personality (contestant should use their own costume for Round 3) Round 3 Venue SIMS Khadki Scoring Remarks Ramp Walk Top 3 Men Winners Top 3 Women Winners Talent Round (Burphie Jump, Front leg lift & Split/hand stand) Contestant should bring their own music / instrument / costume / props etc.. for talent round performance Judges Scoring Question Round
8 Date of the Competition: SR.NO DATE CAMPUS TIME ROUND th & 5 th Jan 2016 Khadki 5pm to 8pm Symbiosis Staff 2 6 th & 7 th Jan 2016 SB Road 5pm to 8pm Symbiosis Staff 3 8 th & 9 th Jan 2016 Hinjewadi 5pm to 8pm Symbiosis Staff 4 11 th & 13 th Jan 2016 New Vimanagar 5pm to 8pm Symbiosis Staff of new & old Vimanagar 5 15 th & 16 th Jan 2016 Lavale Hill Top 5pm to 8pm Symbiosis Staff of Hill base and Hill top Winners with the Distinguished Delegates For Details o o id: sportsadmin@siu.edu.in o Mob. No.: /
Bench 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
KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2
BUILD MUSCLE Now it s your turn.
E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry
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
Walking/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
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
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
Whole Body Strength Men
Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range
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.
Day 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10
Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills
Older Adult Advanced
Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes
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
LEG EXERCISES FOR FITNES
LEG EXERCISES FOR FITNES Dr.Maninder Ahuja We need our leg muscles all the times, while doing our routine chores of life and this can t be done without strong leg muscles.walking is a good exercise but
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
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
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
PHYSICAL FITNESS TESTING
PHYSICAL FITNESS TESTING ATHLETIC PLACEMENT PROCESS I PHYSICAL FITNESS TEST: INSTRUCTIONS Curl-ups This activity measures abdominal strength and endurance. Curl-ups Testing Have the student lie on a cushioned,
KILLER #8. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #8 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #8 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 3 sets of series one and then 3 sets of series two. EXERCISE 1 - Alternating
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
THE 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
Fitness Assessment Instructions
Fitness Assessment Instructions Read through the directions before completing each Fitness Assessment. Remember to print off your assignment sheet so you can record your scores. You will be transferring
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
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
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,
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
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
Resistance 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
ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
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
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.
Contents. Foreword Bottom to Heels Stretch Knee to Chest Knee Rolls Abdominal Crunches... 7
Contents Foreword... 3 1. Bottom to Heels Stretch... 4 2. Knee to Chest... 5 3. Knee Rolls... 6 4. Abdominal Crunches... 7 5. Back Extensions... 9 6. Pelvic Tilts... 10 7. Wall Sits... 11 8. Bridging...
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
VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions
VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.
Knee Conditioning Program
Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
Franklin Towne Basketball Off-Season Workouts
Franklin Towne Basketball Off-Season Workouts You are highly encouraged to stay in shape through the off-season by working-out in the gym and on the court. This is a guide to help anyone who is unclear
Table of Contents BASIC. Preface... i
BASIC Table of Contents Preface... i Section 1 Section 2 Section 3 Section 4 FIVE COMPONENTS OF FITNESS Five for Life Five for Life... 1.1 Cardiorespiratory Endurance Heart Health K-3... 1.14 Heart Health...
Plyometric Training Routine
Plyometric Training Routine Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training.
Knee Conditioning Program
Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
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-
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
Strength 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
GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to
Reference Primary School Curriculum (1999) Physical Education, page 42. Physical Education Teacher Guidelines, page 81.
STRAND: Gymnastics CLASS LEVEL: Third & Fourth Class LESSON: 2 PAGE: 1 Curriculum Objectives Strand Unit: Movement Create a sequence of movement to develop body awareness and control with appropriate variations
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
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.
Sport-Thieme Premium Balance Pad
Exercise instructions Sport-Thieme Premium Balance Pad Art.-Nr. 132 0002 ff. 0418207 2018 Sport-Thieme GmbH D-38367 Grasleben Germany sport-thieme.com info @sport-thieme.com Phone: +49 53 57 181 543 Fax:
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
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.
Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
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
SFPD Physical Ability Test (PAT) Instructions and Score Table
The SFPD PAT consists of four events: 1. Dominant Handgrip 2. Sit-ups 3. Push Ups 4. Wall Agility Run SFPD Physical Ability Test (PAT) Instructions and Score Table Below are the instructions that are provided
Barbell Curl. 1. Identical as the DB Curl, except you are using a barbell. Bench Press
Barbell Curl 1. Identical as the DB Curl, except you are using a barbell Bench Press 1. Take a grip no wider than shoulder width. For most individuals this will be about a 14 width 2. Pull your shoulder
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
Exercises. 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
School Visits Fitness Testing
School Visits Fitness Testing 10m Sprint Test Purpose: To measure an athlete s ability to accelerate Equipment required: timing gates or stop watch, measuring tap - Participant ready s themselves on the
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
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
LETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach
LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at
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
Top 35 Lower Body Exercises
Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg
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
Lower Body. Exercise intensity moderate to high.
Lower Body Lower Body Introduction This exercise routine is created for men and women with the goals of strengthening the lower body. Along with increasing strength of the leg muscles this workout will
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
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
Great Stretches for Runners
Great Stretches for Runners The following static stretches are great as a post run stretching routine. Try and work them in as often as you can. Hold each of these stretches for at least 15 seconds but
FEAR Training Plan. Intermediate to Advanced. Week 1. Week 2. Week 3. *Core workout detailed at the end of the plan. Monday. Run 1 hour, easy pace
FEAR Training Plan Intermediate to Advanced *Core workout detailed at the end of the plan Week 1 FERMANAGH ENDURANCE ADVENTURE RACE Run 1 hour, easy pace Rowing machine - 5000m Upper body weights - Gym
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
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,
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
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
Barbell Squat. Gluteals. Quadriceps. Hamstrings
Gluteals Barbell Squat Quadriceps Hamstrings Select weight. The Olympic bar in the picture weighs 45 pounds. Use safety collars when adding additional plates. Place the bar on your upper back k( (not your
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,
Sportlyzer 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.
Mt. Vesuvius WORKOUT #9. 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 9 // Week 10 // week 10
WORKOUT # week 10 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes
Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
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
Exercises for using assistive devices
Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis
Biceps. The bicep muscles are crucial for. 1 alternate dumbbell curls TIP
Biceps T H E C L A S S I C S Y M B O L O F A P O W E R F U L P H Y S I Q U E The bicep muscles are crucial for pulling and lifting movements you perform constantly throughout the day. But perhaps the most
VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT
VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT Listed below is a simple workout schedule that anyone can do anywhere, at home, at a school gym, or a public gym. As you become familiar to each workout
WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising.
WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. 1. 1. Stand with your feet 30cm apart, hold the Bullworker inner grips with your arms extended
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
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79.
STRAND: Gymnastics CLASS LEVEL: Infants LESSON: 4 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions of walking, running, stopping and jumping. Develop travelling on
Scoring: Score is the total reps completed in both portions of the workout.
WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell
PGYVC 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
Station 1 Push Ups (1 Minute) Age Record (year of birth) GIRLS 12 years years
Station 1 Push Ups (1 Minute) 18 26 13 15 15 22 9 11 12 18 5 7 9 14 3 3 20 20 23 24 30 33 15 15 15 14 13 13 2. Start by lying flat on board with hands under chest 3. On Go, Push up to fully extend arms
Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat
PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the
A resource for educators
A resource for educators Crown Copyright 2014 ISBN 978 0 85538 905 5 FCMS112/FC-S(DIS)/21C/4K/MAR14 WARM UP ACTIVITIES Arm Swinging / Leg Swinging Body Twisting / Twist Ups Tree Shuttle Runs Star Jumps
SEAL/EOD/SWCC/DIVER/AIRR PHYSICAL SCREENING TESTING STANDARDS AND PROCEDURES
1220-100, Exhibit 1 10 March 2010 Page 1 of 11 SEAL/EOD/SWCC/DIVER/AIRR PHYSICAL SCREENING TESTING STANDARDS AND PROCEDURES 1. Overview: The SEAL/SWCC/EOD/DIVER/AIRR PST shall be completed as a single
Racquet Sports Training Program
Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,
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...
LIFTING EXERCISE GUIDE. (By body part alphabetically, then by exercise alphabetically)
LIFTING EXERCISE GUIDE (By body part alphabetically, then by exercise alphabetically) BACK DEADLIFT 1. Stand in front of a loaded barbell. 2. While keeping the back as straight as possible, bend your knees,
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
Home Exercise Program for Knee Conditioning
Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.
GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be
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
Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90
Boxing GOLD Round 2: Upper Body Exercises Medicine Ball Crossover Push Up: Begin in a push up position with one hand on the medicine ball. Perform a push up, keeping one hand on the medicine ball. Roll
Objectivity Have the same coaches administer the same test each time. This will insure more consistent scoring.
Testing Procedures Testing Testing helps determine if the program is effectively achieving the goals desired. Testing must be done properly, or the results will be meaningless to the coach and athlete.
Older Adult Beginner
Older Adult Beginner Older Adult - Beginners Introduction This exercise routine is created for men and women over the age of 55. These individuals may have joint pain, muscular pain, new to a workout routine,
Dauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards
Dauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards The standard used in the physical fitness test were derived from law enforcement physical fitness norms that are based