WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising.
|
|
|
- Sharyl Alexander
- 6 years ago
- Views:
Transcription
1 WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising Stand with your feet 30cm apart, hold the Bullworker inner grips with your arms extended out at waist height. Keeping your legs and back straight inhale deeply. 3. With your body facing forwards slowly twist to the right and exhale. 4. Do not jerk your body. Move slowly back to position and inhale deeply. 1. From position A with your body facing forwards slowly twist to the left and exhale. 2. Do not jerk your body. Move slowly back to position and inhale deeply. Repeat 10 times 1. Stand with your feet 30cm apart and your back straight, hold the Bullworker on the inner grips. 2. Raise your arms above your head and inhale deeply 1. With your legs and back straight slowly bend forward while exhaling until you reach position C 1. At this point your legs and back should be straight. Only bend as far as you can without straining. 2. Move back through position B to position A inhaling deeply. Repeat 10 times 1. Stand with your feet 30cm apart, hold the Bullworker inner grips 2. Extend your arms in front at chest height and inhale deeply 1. Slowly stand keeping your back and arms straight. 1. Slowly bending the knees move into the squatting position keeping your arms held out in from of you and exhale Repeat 5 times
2 1. Take your measurements now and at the end of week 2 and week 4. Record your fitness meter readings for each exercise performed. You will be amazed by your progress and we want you to see the proof on your training chart 3. Do not strain: 70% of your present strength is all it takes to achieve maximum results. If your arms or legs tremble you are forcing too hard. Do not rush the training routines and check the time of each hold against a clock with a second hand or a stopwatch. Remember to maintain the hold pressure for a full 7 seconds. 2. Perform each exercise exactly as described and illustrated. If you can work out in front of a mirror or train with a friend. Concentrate on performing each exercise so that you feel the maximum effect in the muscle group specified. 4. A training week consists of 5 workouts during a 7- day period. If you miss a day make it up at the weekend. If you cannot train for 3 days running start the training week over again. Training Days First Week Training Second Week Training Day 1 Day 2 Day 3 Day 4 Day 5 Day 1 Day 2 Day 3 Day 4 Day 5 E X E R C.I S E S Measurements Before Exercising After 2 Weeks After 4 Weeks After 6 Weeks After 8 Weeks After 10 Weeks Neck Shoulders Chest Inflated Biceps Flexed Forearms Waist Thighs Calves
3 The Bullworker Secret 7. 7 Routines 7 Seconds per day: The Bullworker Secret 7 workout that tones 60% of your muscle group areas. Warm up and perform each of the following exercises once, then warm down. Follow the instruction for each of the exercise routines shown. 1 ABDOMINALS Definition A. With each hand grasp the ropes near the top of the Bullworker, fingers facing downwards, with your arms held straight out. B. Inhale deeply pull your stomach in and push down while exhaling and counting 2 BICEPS Full Range Left & Right Sides A. Sit on a chair with your right foot over one pair of traction ropes. B. Grasp one rope near the centre with your right hand. C. Pull on the rope while exhaling and counting slowly out loud from 1 to 10. Move only your forearm; your upper arm should be stationary throughout the movement. D. Repeat the exercise on the left-hand side of your body. 6 UPPER BACK Left & Right Sides A. Start with your left foot and your left hand holding one handle on top of your left thigh. B. Leaning forward from the waist, grasp the other handle with your right hand, your right arm fully extended. C. Inhale deeply pull in your stomach and push down with your right hand while exhaling and counting slowly out loud from 1 to 10. D. Repeat the exercise on the other side of your body. UPPER BACK & SHOULDERS Left & Right Side B. With each hand grasp two traction ropes near the centre and position the Bullworker to the right of your body, your hands at shoulder height. C. Inhale deeply and pull the two ropes apart like an archer s bow, while exhaling and counting slowly out loud from 1 to 10. D. Repeat the exercise on the left side of your body. CHEST Muscular Definition This exercise accentuates the individual definition of the various muscles that lift your chest, broaden it and arch it outwards. B. Grasp the Bullworker by the inner grips, fingers facing upwards, and position it at shoulder height. C. Inhale deeply and push the grips inward while exhaling and counting CHEST & SHOULDERS B. Grasp the two handles and position the Bullworker over your head. C. Inhale deeply and push inwards with both hands while exhaling and counting MIDDLE CHEST B. Grasp the two handles and position the Bullworker at chest level. C. Inhale deeply and push inwards with both hands while exhaling and counting slowly out loud from 1 to 10. If you are unable to do this exercise or feel any strain on your back please exclude it from your routine.
4 Follow the exercises using the week numbers horizontally across (ie Stomach, Arms, Chest --->.. then legs, Shoulders, Back and Bonus routines.)
5 1. ABDOMINALS Definition A. With each hand grasp the ropes near the top of the Bullworker, fingers facing downwards, with your arms held straight out. B. Inhale deeply pull your stomach in and push down while exhaling and counting slowly out loud from 1 to ABDOMINALS Full range A. Kneel on the floor with the Bullworker against the front of one of your knees. B. Lean forward and grasp the outer rope only in each hand. C. Inhale deeply pulling your stomach in and pull the ropes towards you while exhaling and counting Perform this movement so that you can feel the exertion in your abdominal and not your shoulders 15. FRONT STOMACH A. Kneel on the floor with the Bullworker resting against your knees. B. Grasp the upper handle of the Bullworker with both hands, your arms stretched out straight. C. Inhale deeply pull in your stomach and press down on the Bullworker while exhaling and counting Keep your arms and back straight exerting the effort with your front stomach muscles rather than your arms. 22. ABDOMINALS A. Stand with your heels together, with the Bullworker held securely between your feet. B. Resting both hands on the upper handle, bend forward from the waist. C. Inhale deeply pulling your stomach and press down on the Bullworker while exhaling and counting Keep your legs, back and arms straight, to feel the exertion in your abdominals.
6 2. BICEPS Full Range Left & Right Sides A. Sit on a chair with your right foot over one pair of traction ropes. B. Grasp one rope near the centre with your right hand. C. Pull on the rope while exhaling and counting Move only your forearm; your upper arm should be stationary throughout the movement. D. Repeat the exercise on the left-hand side of your body. 9. BICEPS Inner Range A. Stand with your weight forward on your right foot. B. Grasp the upper inner grip with your left hand, palm facing inward and the lower inner grip with your right hand. Palm facing inward, at waist height. C. Inhale deeply and push upward with your right hand while exhaling and counting slowly out loud from 1 to 10. D. Repeat the exercise for the other side of your body. 16. TRICEPS A. Grasp the upper two ropes with your left hand, palm facing upwards the lower ropes with your right hand, palm facing downwards. B. Raise your left hand to shoulder height. C. Inhale deeply and push down with your right hand while exhaling and counting slowly out loud from 1 to 10. Your left hand should remain stationary. D. Repeat on the opposite side. 23. BICEPS Inner Range Left & Right Sides B. Grasp one handle with your left hand palm up, in front of your right hip. Your right hand should hold the other handle so that the tube of the Bullworker touches your right shoulder. C. Inhale deeply and push upwards with your right hand while exhaling and counting slowly out loud from 1 to 10. Perform the exercise on the other side of your body.
7 3. MIDDLE CHEST B. Grasp the two handles and position the Bullworker at chest level. C. Inhale deeply and push inwards with both hands while exhaling and counting slowly out loud from 1 to 10. If you are unable to do this exercise or feel any strain on your back please exclude it from your routine. 10. UPPER CHEST B. Grasp the Bullworker by the inner grips, fingers facing downwards and position it at should height. C. Inhale deeply and push the two grips towards each other while exhaling and counting slowly out loud from 1 to CHEST Left & Right Sides B. Grasp the two handles with your left arm fully extended and your right hand positioned in front of the right side of your chest. C. Inhale deeply and push inward with your right hand while exhaling and counting slowly out loud from 1 to 10. D. Repeat the exercise with your left hand positioned in front of the left side of your chest. 24. CHEST Muscular Definition This exercise accentuates the individual definition of the various muscles that lift your chest, broaden it and arch it outwards. B. Grasp the Bullworker by the inner grips, fingers facing upward and position it at shoulder height. C. Inhale while exhaling and counting slowly out loud from 1 to 10.
8 4. LEGS A. Sit down on a chair; insert your feet between the tube of the Bullworker and the traction ropes. B. Sitting well back, extend your legs out in front of you. C. Inhale deeply, pull in your stomach and push outward with your feet while exhaling and counting Please remember to keep your back firmly pressed into the chair. 11. CALF MUSCLES Left & Right A. Sit down in a chair and slip your right foot over the two ropes on one side of the Bullworker. B. Grasp the other two ropes with both hands palms facing downwards, sitting well back in the chair. C. Inhale deeply pulling your stomach in and push out with your right leg while exhaling and counting D. Repeat the exercise with you left leg. 18. INNER THIGHS A. Sit on the edge of a chair. B. Grasp the two inner grips, palms facing downwards, with the Bullworker held just below knee level, your forearms resting on the insides of your knees. C. Inhale deeply and press your knees inwards against your forearms while exhaling and counting Do not exert pressure with your arms. 25. LEGS A. Lay on your back, knees arched upward, your feet 15cm apart with your arms straight out, palms facing downwards. B. Place one pair of traction ropes outside each knee with the Bullworker positioned between your knees. C. Push outwards with your knees while exhaling and counting
9 5. UPPER BACK & SHOULDERS Left & Right Side B. With each hand grasp two traction ropes near the centre and position the Bullworker to the right of your body, your hands at shoulder height. C. Inhale deeply and pull the two ropes apart like an archer s bow, while exhaling and counting slowly out loud from 1 to 10. D. Repeat the exercise on the left side of your body. 12. CHEST & SHOULDERS B. Grasp the two handles and position the Bullworker over your head. C. Inhale deeply and push inwards with both hands while exhaling and counting slowly out loud from 1 to SHOULDERS Inner Range B. Grasp the two inner grips, palms facing downwards and hold the Bullworker behind your head. C. Inhale deeply and push the grips together while exhaling and counting 26. SHOULDERS Inner Range A. Stand on the outer rope with one foot (either foot). B. With both hands grasp the outer rope on the other side of the Bullworker, palms facing downwards. Slowly stand up straight. C. Inhale deeply pulling your stomach in and with your elbows bent, pull the rope upwards along your body with your forearms, while exhaling and counting
10 6. UPPER BACK Left & Right Sides A. Start with your weight on your left foot and your left hand holding one handle on top of your left thigh. B. Leaning forward from the waist, grasp the other handle with your right hand, your right arm fully extended. C. Inhale deeply pull in your stomach and push down with your right hand while exhaling and counting D. Repeat the exercise on the other side of your body. 13. LOWER BACK A. Sit on the floor with both feet through the traction ropes on the side of the Bullworker. B. With both hands, grasp one (or both) traction ropes, hands facing downwards. C. With your arms straight, stretch backwards as far as you can (decide whether holding one or both ropes works better for you) while exhaling and counting 20. UPPER BACK Full Range B. With each hand grasp one traction rope, your hands facing inwards. With your arms at head height hold the Bullworker in a vertical position. C. Inhale deeply and pull outward on the ropes while exhaling and counting 27. UPPER BACK Middle Range B. With each hand grasp one traction rope, your hands facing inwards. With your arms at head height hold the Bullworker in a vertical position. C. Inhale deeply and pull outward on the ropes while exhaling and counting
11 7. BICEPS Full Range A. Stand with your feet on one of the outer traction ropes. B. Grasp the outer rope on the other side of the Bullworker near the centre with both hands, palms facing upwards and slowly stand up. C. Inhale deeply and pull up with your fore arms while exhaling and counting slowly out loud from 1 to 10. Your upper arms should remain stationary during the exercise. 14. UPPER BACK Upper Section A. Sit on a chair with one handle of the Bullworker resting on a knee. B. Grasp one of the outer ropes in each hand, Inhale deeply, pull your stomach in, pull down and outwards on the ropes while exhaling and counting C. Practice this movement until you feel the exertion in your upper back. Hold the Bullworker carefully to ensure that it does not slip. 21. LOWER CHEST B. Grasp the two handles and position the Bullworker level with your hips, about 6cm from your body. C. Inhale deeply and push inward on the two handles while exhaling and counting slowly out loud from 1 to UPPER BACK Lower Section A. Kneel with one handle of the Bullworker resting against the front of your knees. B. Maintaining a straight line from your shoulders to your knees, grasp one of the outer ropes in each hand. C. Inhale deeply, pull in our stomach and pull down and outwards on the ropes. Feel the exertion in your back not in your shoulders.
EXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
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
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
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
15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
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
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
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
Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10
Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List
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
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
WORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
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
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
Stability Ball Band & Free Weight Work-out
Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End
Resistance Chair Exercises
Resistance Chair Exercises Before you begin strength-building routines with your Resistance Chair exercise system, make sure the Chair is on a solid, level surface, and always make sure to fasten the cable
GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE
GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.
The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule
The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your
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
Exercises to Strengthen Your Back
Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance
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
WEEK 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
Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted
s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes Instructions Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.
Full 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
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
www.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
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
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
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
LEVEL 1 Full-Body Resistance Band Workout
LEVEL 1 Full-Body Resistance Band Workout Consult your doctor before beginning any new exercise routine. Movements should be slow and controlled. Stop if you feel pain or can t maintain your balance. Start
The Human Trainer Full Body Express Workout
The Human Trainer Full Body Express Workout The Human Trainer Full Body Express workout is designed to be performed nearly anywhere. This is a full body workout designed with functional exercises to increase
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
Strength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
Lesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
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
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.
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
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
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
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
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.
USING FREE WEIGHT EQUIPMENT
USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines
Thera-Band /Hand Weight Exercises
Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist GENERAL INFORMATION Technique Tips Posture stand or sit
Stretching Exercises. Improve range of motion, coordination and joint flexibility
Stretching Exercises Improve range of motion, coordination and joint flexibility The text and photographs contained on this diskette are copyrighted and registered with the United States Copyright Office
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
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,
Calisthenic Guidelines
8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require
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
TORUS HOME GYM EXERCISE GUIDE
TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can
Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted
s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes inwards at hip level Hinge from the hips and maintain a tall torso as you fold the body forward and glide the hands to knee level eturn to standing
STRETCHING EXERCISES Stretching exercises help loosen tight muscles.
STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise
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...
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
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
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
Shoulders (bands) Retraction
Retraction Retraction 1) Stand facing the bands. 2) Start position: Position arms perpendicular to body like the letter T with thumbs pointing up and elbows straight. 3) Pull arms back by squeezing shoulder
Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
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,
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.
Supplemental Digital Content 1. Stretch instructions and photo
Supplemental Digital Content 1. Stretch instructions and photo A. Calves 1. Assume push-up position, keeping knees and elbows straight. 2. Allow one knee to drop by rolling onto ball of foot. 3. Gently
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,
Upper Body Exercises
Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training
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-
Quads (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:
Workout Routine - Swiss Ball - Full Body Printed on Jun
Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders
Beginner and advanced exercises. utilizing a stability ball. Professionally managed by:
Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
The purpose of this order is behind the belief that the MORE complex exercises should come before the LESS complex exercises.
There will be 6 strength events taking place for the DECA Challenge. The events taking place will be (in order): 1. Power Clean 2. Push- Up 3. Pull- UP 4. Kneeling Power Ball Toss 5. Vertical Jump 6. Prone
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
3 DAY GYM TRAINING PROGRAM. Author: Holly Expert
3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will
Starting a Strength Training Program
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle
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
GOTIMETRAINING. 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
Stretch shld ER stand at doorway
Page: 1 of 6 Stretch shld ER stand at doorway Stand at edge of doorway. Begin with arm at side, elbow bent to 90 degrees. Place hand of involved arm on door frame. Slowly turn away from doorway until a
Resistance Band Exercises
Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,
Power Plate Beat The Muffin Top
Power Plate Beat The Muffin Top 1 This high intensity Acceleration Training workout is designed to build muscle strength, power and tone. The exercises incorporate obliques and rotations to target that
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
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
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
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
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
THROWERS TEN EXERCISE PROGRAM
THROWERS TEN EXERCISE PROGRAM The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition,
Preparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance
Preparing for ORPAT This guide is a resource for those individuals preparing for the Oregon Physical Ability Test (ORPAT). Individuals should consult with a medical or health professional before beginning
New Test Battery / Sequencing of Physical Fitness Assessments
New Test Battery / Sequencing of Physical Fitness Assessments The tests below incorporate specific physical tasks that perform job-like task simulations which an individual is likely to perform on the
General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.
General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly
Exercises to Strengthen Your Back
Marblehead Chiropractic & Wellness Center 40 Tioga Way, Suite 100 * Marblehead, MA 01945 * (781) 639-0808 www.mcawc.com Dr. Paul Milone, RPh., D.C. dp@mcawc.com Exercises to Strengthen Your Back These
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
FROZEN SHOULDER REHABILITATION EXERCISES
FROZEN SHOULDER REHABILITATION EXERCISES Exercise no. 1) Bend forward so that your torso is parallel to the ground, and lean on a stool or table with your healthy arm. Completely relax your sore arm, and
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,
Simple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
Stretching Exercises for the Lower Body
Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching
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
A guide to microbreaks with practical exercises
A guide to microbreaks with practical exercises Why microbreak? To avoid prolonged static postures Ensures a healthy musculoskeletal system Allows stressed body tissues to rest/recover Prolonged sitting,
Power Plate Beat The Muffin Top
Power Plate Beat The Muffin Top 1 This high intensity workout uses promotion Dynamic Vibration Technology in the pro6 model to build muscle strength, power and tone. The exercises incorporate obliques
TOTAL Triceps.
TOTAL Triceps 1 Standing on the Band Bent-Over Two-Arm Kickbacks x15 Reps Stand on the Ripcords with feet shoulder width apart, grip one Ripcords handle in each hand and slightly lean forward from the
TRAINING WITH RESISTANCE BANDS
TRAINING WITH RESISTANCE BANDS Training with Resistance Bands SAFETY WARNING Please read these instructions prior to using any resistance bands. Consult your Doctor before beginning any exercise program.
PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3
TABLE OF CONTENT PART 3 Exercise No 11: Chest Press... 2 Exercise No 12: Shoulder Press... 3 Exercise No 13: Pull-overs... 5 Exercise No 14: Tricep Extension... 6 informal exercises to develop upper body
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
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
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