Full Body (medicine ball) Saggital Front Reach

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

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

Shoulders (kettlebell)

Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping

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:

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

DEVELOPING SHOT PUT GLIDE TECHNIQUE

DEVELOPING SHOT PUT GLIDE TECHNIQUE Attitude: This is the most powerful and explosive event in sports and you need to attack the shot. Teaching technique: Whole or partial. Great research on both but one

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.

Core (disc) Bicycle on Bosu

Bicycle on Bosu Bicycle on Bosu 1. Lie on your back with the small of your back on the BOSU ball. 2. Both legs should start facing up towards the ceiling. 3. Perform a bicycle type cycling motion with

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

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

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

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

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

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

PART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE

PART A ACTIVATEye SNAKE RUNS Players run in channel 20m long x 5m wide Swerve run using full width Backward skip (alternate 2 left, 2 right) to start Keep facing forwards Increase effort each rep: 30%,

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.

MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up

MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight

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

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

HIIT Workout P2 Week One Week One - M-W-F -Workout Routine:

HIIT Workout P2 Week One Week One - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This

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

Exercise for Health Aging

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

All exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats.

HIIT Workout P2 Week One Week One - M- W- F - Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between the upper body and lower body.

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,

AT2 Conditioning Exercise Descriptions

Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information

Plyometric Drills Spider Strength and Conditioning 1

Plyometric Drills Spider Strength and Conditioning 1 The purpose of performing plyometric exercises is to develop explosive power in the muscle groups responsible for movement on the playing field. By

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

Week Two - M-W-F Week Two - M-W-F -Workout Routine:

Week Two - M-W-F Week Two - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This will allow

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

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

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.

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

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,

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

Love your Body. Tone It Up. Roundaways. Modified Windmills. With Kettlebells! Warms up the core, shoulders and arms! Prepares the whole body to work!

Tone It Up Love your Body With Kettlebells! Roundaways Warms up the core, shoulders and arms! Prepares the whole body to work! Stand tall with kettlebell in hand, lift one leg slightly and place it behind

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

Advanced Core. Healthy Weight Center

Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring

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

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

Rehabilitation 2. The Exercises

Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises

Below is the standard dynamic stretch series

Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,

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

Lower Body Plyometric Exercises

Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They

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

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

3KG /5KG MEDICINE BALLS

TROJAN MY SPACE MY TIME 3KG /5KG MEDICINE BALLS INSTRUCTION MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE WARRANTY

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

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

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

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)

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.

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

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with

Foundation Upper Body B (60 min)

Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

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.

Day 1 exercise progressions and key coaching points

England Athletics movement skills for running, jumping and throwing Day 1 exercise progressions and key coaching points Double leg squat o Feet at hip distance apart and toes turned slightly out if required

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

WORKOUT OF THE MONTH. Pepie, CSEP - Certified Personal Trainer. edmonton.ca/personaltraining. Bosu Push Up Hanging Oblique Raise.

WORKOUT OF THE MONTH Pepie, CSEP - Certified Personal Trainer Follow these exercises for a full-body workout! See reverse for guide & tracker to maximize your workout. 2 Bosu Push Up Hanging Oblique Raise

Dynamic Flexibility and Mobility

Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope

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

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

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

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 Report For: Augusta James

Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:

Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders

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,

Follow the instructions below and students will be moving in no time: 1. Utilize the hallways for an indoor fitness trail.

indoor Fitness breaks Indoor physical activity is a challenge for many schools. Winter weather can trap students and staff inside for months at a time. Lack of space and lack of time also contribute to

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

Weight Loss Interval (Beginner)

Program for BP Fitness Center Introduction Weight Loss Interval (Beginner) This is a full body interval workout. Keep your heart rate up to safe levels by not resting between exercises. Please workout

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,

Cybex Weight Machine Manual

Cybex Weight Machine Manual Note: Machine adjustments are indicated by a yellow knob or lever. Feel free to ask our staff for guidance. Lower Body Leg Press - Adjust the back rest to a comfortable position.

MARCH CORE MADNESS 30 Day Challenge

MARCH CORE MADNESS 30 Day Challenge MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The 30 Day CORE Challenge runs for 30 consecutive days in one month. Complete the daily core workout posted

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

INNOVATIVE EXERCISES FINALLY REVEALED!!! The weightroom secrets no professional strength coach EVER wanted revealed CAUTION!

Now Just $19.9 Now Just $19.9 131 INNOVATIVE EXERCISES FINALLY REVEALED!!! The weightroom secrets no professional strength coach EVER wanted revealed CAUTION! You may get unstoppably strong and completely

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

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.

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,

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

The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.

PREPARING TO PLAY The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. The exercises are excellent for athletes to work on fundamental movement skills

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

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

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.

Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that

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

Batman Workout by CrazyFitKids.com

Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult

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

The Versatile Pushup, Part 2 By Herman Garcia

The Versatile Pushup, Part 2 By Herman Garcia Hopefully by now you ve engaged yourselves in some blood, sweat and tears with the earlier pushups we talked about. Pushups are really a great way to get a

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

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

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

Table of Contents. Page 1

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

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.

Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements

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

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit

Page 1 1 2 Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength

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

5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate

Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and

Foundation Lower Body A (60 min)

Foundation Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction

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

Forward Step-ups 2 x 15. Backward Lunges 2 x 15. Bosu/Stability Ball Planks 1 x 12. Bosu/Stability Ball Hip Bridges 1 x 12

Running Stronger Personal Training is available at Bellingham Athletic Club Running is a repetitive impact activity where the shock of each foot strike is absorbed throughout the body. Sound joint and

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

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

This program is designed for healthy individuals 18 years and older only.

You must get your physician s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must