Creating A Functional Boot Camp

Size: px
Start display at page:

Download "Creating A Functional Boot Camp"

Transcription

1 Strength & Conditioning for Seniors What is Functional Training? Selecting exercises that improve the foundation for movement; NOT selecting exercises that exactly mimic ADLs. Strength & flexibility for the sake of strength & flexibility is pointless; each should enhance movement & functionality. Creating A Functional Boot Camp Function will mean different things to different people, but improving movement is the ultimate goal. Assess client s level of functional competency. Build a foundation. Without this, compensations develop and limit proper adaptations. Find exercises that accelerate and decelerate movement either with or without resistance. Elements of REAL Functional Strength Exercises Standing without support Maximal joint mobility Active core stabilization Integrated joint actions Emphasis on strength & power Function: It Starts With The Core? Local Muscles (Inner Unit): Directly attach to spine Provide stability and segmental control Global Muscle (Outer Unit): Large torque producing muscles Provide general stability Stability Movement Posture Breathing Joint Stabilization Energy Transfer Functions of the Core (C) 2015 by Exercise ETC Inc. All rights reserved. 1

2 Goal of Core Training Create stability in the presence of movement Integrity, Alignment, Control Watch for fatigue Holding ; Compensation with prime movers It Starts With Breathing Without proper ing patterns the core cannot activate properly. Stabilizers activate first centering joints and provide postural stabilization. Protects ligaments, tendons, and joint structures Core Stability & The Diaphragm True Core Stability MUST involve the diaphragm Stability from the inside out. Diaphragmatic Breathing Drills Assess ing in different positions: Seated Seated marches Standing Standing marches Core Muscle Firing Sequence Inner unit must fire first then outer unit. When larger global muscle fires first, stability is decreased. Torque and other forces placed on the joints and connective tissue increases. Improve firing sequence with RNT and primitive patterns, such as rolling. Core Stabilization: Ball Squeeze Using any kind of soft ball, squeeze it for a count of 5. Start seated, and progress to standing if you can (C) 2015 by Exercise ETC Inc. All rights reserved. 2

3 Core Stabilization: Towel Pull Using any kind of soft towel pull it apart for a count of 5. Start seated, and progress to standing if you can Face away from wall with your heels 6 away Lean forward until your backside touches the wall Push back into the wall with your backside Core Stabilization: Butt Kisses Leg Press to the Back Hang on to a chair or wall Push one leg back Push into the floor or the wall behind you for a 5 count Sideways Leg Press Hang on to a chair or wall Push the leg nearest to wall out sideways Push into the wall for a 5 count Wall Sits Balloon Adductor Squeeze Lean against the wall and slowly bend your knees as though you are sitting Hold for a five count (C) 2015 by Exercise ETC Inc. All rights reserved. 3

4 Transverse Abdominus Activation Seated, Standing Pallof Presses POWER EXERCISES: Front, Slide Slams Vertical Toss, Toss with Rotation Squat & Toss Bent Over Row (C) 2015 by Exercise ETC Inc. All rights reserved. 4

5 Monster Band Squats, Deadlifts High Pull, Chest Press Squat to Overhead Press Rolling Med Ball Rebounds Start with a wide squat stance and a 30 degree hip hinge. With a two handed grip, forcefully roll a medicine ball towards a solid wall. See how far back the med ball rebounds. Caution: Roll the ball; don t bounce or slam it. START Structured Ball Slams END Using any ball that bounces have participants bounce the ball: Following a specific path Call out a specific color Call out a sequence: Blue, red, green Use your imagination! Chair Squat Thrusts (C) 2015 by Exercise ETC Inc. All rights reserved. 5

6 Chair Mt. Climber, Chair Push up Slosh Pipes PVC pipes partially filled with water & sealed at each end with PVC cement 1 gallon water = +7 pounds 3 diameter best all purpose size; length from 3 12 Safety & Logistical Concerns Slosh Pipe Squats & Dot Drills Pipe diameter: Thicker pipes are more volatile than thinner ones; the water flows faster through wide channel Pipe length: Longer pipes: more intensity, shorter pipes: less intensity Slosh Pipe Walking, Slosh Pipe Lunges The Rip Trainer Extremely portable and versatile. Progress to dynamic exercises with asymmetrical load Use to enhance power development in rotational movements Progress to high intensity training circuits (C) 2015 by Exercise ETC Inc. All rights reserved. 6

7 Chest Press, Chest Press with Step Rowing, Kayaking The Bayonette Standing Rotation The Axe Chop, The Pitchfork Side Steps with Side jab (C) 2015 by Exercise ETC Inc. All rights reserved. 7

The Integrated Core: Coordinating the Inner & Outer Units. Selected Bibliography

The Integrated Core: Coordinating the Inner & Outer Units. Selected Bibliography The Integrated Core: Coordinating the Inner & Outer Units Selected Bibliography Functional Training Juan Carlos Santana Athletic Body in Balance Gray Cook Low Back Disorders Stuart McGill Bigger, Faster,

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

Core Training: Working Hard or Hardly Working?

Core Training: Working Hard or Hardly Working? Core Training: Working Hard or Hardly Working? April Boulter, MS Working on PhD in Rehab Science at University of Illinois/Chicago Master s Degree in Sports Medicine Fitness & Aquatics Coordinator at Loyola

More information

Core (machines) Medicine Ball Back Extension

Core (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 information

Multi-Segmental Rotation Corrective Exercises

Multi-Segmental Rotation Corrective Exercises Multi-Segmental Rotation Corrective Exercises Side Lying Thoracic Rotation keep one knee on a folded pillow or small ball with the hip flexed at least 90 degrees. Place the hand on the stomach/ribs and

More information

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,

More information

Complete Tennis Fitness 2.0

Complete Tennis Fitness 2.0 Complete Tennis Fitness 2.0 Exercise Quick Reference Guide By: Ian Westermann Table of Contents Mobility... 4 Achilles / Calf LAX... 5 Adductors Foam Roll... 5 Alt. Toe Touches... 6 Ankle Mob.... 6 Back

More information

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and

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

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

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

More information

Core exercises. Abdominal Ball Passing

Core exercises. Abdominal Ball Passing Abdominal Ball Passing Start with ball in hands, tighten abdominal muscle to stabilize spine and lift legs up to grasp ball. Pass ball to feet. Lower legs down while keeping your abdominal muscles tight

More information

Full Body (medicine ball) Saggital Front Reach

Full Body (medicine ball) Saggital Front Reach Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

Train Movements, Not Muscles. Functional Training Myths. Foundations of Human Movement. Functional Fitness Functional Training: Myths & Mystique

Train Movements, Not Muscles. Functional Training Myths. Foundations of Human Movement. Functional Fitness Functional Training: Myths & Mystique Functional Training: Myths & Mystique Functional Training: Train Movements, Not Muscles Specific joints and individual muscles were not designed to work in isolation and should not be trained in isolation.

More information

On The Road. Training Manual

On The Road. Training Manual On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start

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

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,

More information

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS

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

More information

Shoulder Exercises Phase 1 Phase 2

Shoulder Exercises Phase 1 Phase 2 Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

Functional Power in Older Adults. What is Functional Training? Function means different things to different people.

Functional Power in Older Adults. What is Functional Training? Function means different things to different people. The Vibrant Senior: Putting the FUN in Functional Basic ADLs Dressing Eating Ambulating Hygiene Toileting Activities of Daily Living (ADL) Advanced ADLs Shopping Housework Accounting Food preparation Transportation

More information

Glutes, Weeks 5-6. Exercise Reps Sets Intensity Rest. Single Leg TRX Squat 12 ea. 3 6/10 1 minute

Glutes, Weeks 5-6. Exercise Reps Sets Intensity Rest. Single Leg TRX Squat 12 ea. 3 6/10 1 minute Glutes, Weeks 5-6 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week

More information

Exercises for Older Adults

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

More information

Training the Joint Replacement Client

Training the Joint Replacement Client KNEE PRE-OP SAMPLE EXERCISE PLAN Quadricep: Shuttle 1 leg and 2 legs (focus on 1 leg) Leg Press 1 and 2 legs (focus on 1 leg) Sit to Stand (if no pain or compensation) Supine Circle Foam knee extension

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

RESISTANCE 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

RETURN TO SPORT PROTOCOL CO.RE

RETURN TO SPORT PROTOCOL CO.RE RETURN TO SPORT PROTOCOL CO.RE WHO CAN USE THIS PROGRAM This protocol is designed as a return to sport program following anterior cruciate ligament reconstruction but applies equally well to rehabilitation

More information

Part 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. 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 information

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,

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

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES KNEE 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

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

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute Glutes, Weeks 3-4 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week

More information

CHOOSE YOUR MOVEMENTS

CHOOSE YOUR MOVEMENTS CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody

More information

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze

More information

GLUTE EXERCISES: Low Impact on the knees. Ball Bridge Thrusts

GLUTE EXERCISES: Low Impact on the knees. Ball Bridge Thrusts GLUTE EXERCISES: Low Impact on the knees Ball Bridge Thrusts 1. Begin in the seated position on a stability ball. Walk your feet out in front of you until you are able to rest your head and shoulders on

More information

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,

More information

TOP 30 Exercise Tutorials

TOP 30 Exercise Tutorials TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.

More information

Top 35 Lower Body Exercises

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

More information

BUILD THE BODY OF A SUPERHERO

BUILD THE BODY OF A SUPERHERO BUILD THE BODY OF A SUPERHERO FastFit Group Personal Training March 016 Program Design Superhero STRENGTH Workout Superhero CORE Workout Superhero CARDIO Workout Hip-Dominant Drop Set 1 TRX Bent-Knee Hip

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

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

WOW 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 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 information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More 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

Whole Body Strength Men

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

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

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

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

More information

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

Home Exercise Program. Login Instructions. Two Ways To Access

Home Exercise Program. Login Instructions. Two Ways To Access Home Exercise Program Login Instructions Two Ways To Access Try MedBridgeGO Access your home exercise program with our mobile app for ios and Android. Search The App Store or Google Play for: "MedBridgeGO"

More information

STRETCHES.

STRETCHES. STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each

More information

EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS

EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS BCU in partnership with Joanne Elphinston Useful Tips for the Exercises Ensure you have the correct size of swiss ball inflated to the right pressure.

More information

P3 Week One - M-W-F Workout Routine:

P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: Circuit Training Exercises Side Deltoid Raise w/ band Triceps Extensions Ball Pushups: Ball Squat: (hold dumbbells on your side

More information

GROUP TRAINING MANIFESTO

GROUP TRAINING MANIFESTO GROUP TRAINING MANIFESTO Smart Group Training exists to help make it easier for trainers to increase the quality of their group training. We do the research, try things out and bring you what works. The

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

Exercises for using assistive devices

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

More information

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds

More information

Lower Body. Exercise intensity moderate to high.

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

More information

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 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

More information

The In Bed Workout or the Getting Up Routine

The In Bed Workout or the Getting Up Routine The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete

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

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in. No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you

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

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform

More information

BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER. Planes of Lumbar Pelvic Femoral (Back, Pelvic, Hip) Muscle Function

BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER. Planes of Lumbar Pelvic Femoral (Back, Pelvic, Hip) Muscle Function BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER Functional performance of the soccer player reflects functional capability of certain specific muscle and muscle groups of the back, pelvis and hip to work

More information

Presented by Lori P. Michiel

Presented by Lori P. Michiel Presented by Lori P. Michiel NASM Certified Personal Trainer Fifty Plus FitnessTM www.fiftyplusfitness.biz Learn how to build a functionally fit, strong and stable body for active, healthy aging: 1. Evaluate

More information

Plyometrics. Ankle Bounces. Bounding. Butt Kuck

Plyometrics. Ankle Bounces. Bounding. Butt Kuck Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding

More information

THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES

THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES Phase 2 - Stretches THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES Activities to Avoid or Minimize 1. Sitting 2. Standing with weight on one foot 3. Reading

More information

1 - Calf Raise Reps Sets Duration Freq

1 - Calf Raise Reps Sets Duration Freq 1 - Calf Raise Reps Sets Duration Freq. 2-3 2-4 x day Stand on a flat surface (or with your heel over the edge of a step if advised by your physiotherapist) and hold onto the wall or a stable object. Raise

More information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

More information

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences FN607 Stretching Toward Better Health Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences Julie Garden-Robinson, Ph.D., R.D., L.R.D. Professor and Food and Nutrition Specialist

More information

Love your Legs & Booty

Love your Legs & Booty Love your Legs & Booty Weighted Squat! Defines & Tones your Thighs, Hamstrings, Booty, Core and Lower back! Stand tall with a dumbbell in each hand. Squat down and back, lowering your booty to the ground,

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

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

Physiotherapy. Hip Conditioning Program

Physiotherapy. Hip Conditioning Program Physiotherapy This is a general hip conditioning program designed to provide you with a wide variety of exercises and strategies to manage your symptoms. Improved hip strength, flexibility and stability

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

Flexibility and Stretching

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

More information

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

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

Body Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features

More information

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

2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES

2017 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 information

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

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

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

TT HWR 12-Week Exercise Guide 1

TT HWR 12-Week Exercise Guide 1 TT HWR 12-Week Exercise Guide 1 Table of Contents 4 Home Workout Revolution Exercise Descriptions 1-Leg Hip Extension 4 1-Leg Romanian Deadlift (RDL) 4 Alternating Prisoner Diagonal Lunge 5 Alternating

More information

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

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

More information

TRE TRAINEE TEMPLATE

TRE TRAINEE TEMPLATE TRE TRAINEE TEMPLATE This document is for personal use by the TRE Provider Trainee It is not to be distributed or duplicated. TRE, LLC, Dr. David Berceli, holds the copyright and trademark on TRE within

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/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 information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture

More information

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

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

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

More information

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

SUBMARINE SERIES - LEVEL 3

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

More information

See below for your official SeaWheeze 2016 training program. Let the sweating begin

See below for your official SeaWheeze 2016 training program. Let the sweating begin Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall

More information

Functional Strength Exercise Guide

Functional Strength Exercise Guide Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon

More information

Co-morbidities and Exercise with Parkinson s Disease (COPE) Exercise Manual

Co-morbidities and Exercise with Parkinson s Disease (COPE) Exercise Manual Name: Date: Co-morbidities and Exercise with Parkinson s Disease (COPE) Exercise Manual This program is organized into 6 themed stations done like a circuit to address the specific difficulties that a

More information

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

Quads (medicine ball)

Quads (medicine ball) Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

Living Fearless: Exercise, Balance & Core Strength

Living Fearless: Exercise, Balance & Core Strength Living Fearless: Exercise, Balance & Core Strength Balance Program Goals The goal of any balance and fall prevention program should be to get the participant out of their chair and on their feet. If independent

More information

Game Shape FAST. total female hockey

Game Shape FAST. total female hockey total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11

More information

American Council on Exercise

American Council on Exercise American Council on Exercise February 23, 2015 Fitnovatives Blog Exercise Progressions for Clients Who Are Overweight or Are Affected by Obesity While there is no single right way to train clients who

More information