|
|
|
- Julian Barber
- 5 years ago
- Views:
Transcription
1 Transition/Maintenance Program for College Athlete High School Athlete Trainer : Timothy Bacon Introduction Strength & aerobic program designed to help/ maintain fitness during a 2-4 week transition period between season. E.g., between a College or High School season ending about March 1 and the start of the second part of the season (March 23) directed towards the National Championships on April 19. Warm Up 1. 5 min. stationary 120 BPM sets of DYNAMIC stretches: walking front lunges (8 steps), walking knee to chest (8 steps), walking quad stretches (8 steps) min. of "mini" 2-second stretches of tight areas (e.g., hamstrings). Cardio Program Activity Intensity Duration Comments Stationary Bike High 20 min. 2 min. medium intensity ( BPM), 15 intervals of 30s:30s (hard/easy) with HR reaching , followed by 3 min. 120 BPM. Summary Of Program Activity Type Sets Reps Duration Tempo Intensity Rest Squat - Prisoner Exercise 1 Lower Body Twist - Supine on SB Exercise 1 Squat to 2 Arm DB Press Exercise 1 Abdominal - Full Sit Up On SB Exercise 1 Lunge - Front w/ Bosu Ball Exercise 1 Push Up - Kneeling On SB Exercise 1 Lunge - Side w/ Bosu Ball Exercise 1 Iso Abs - Side Lying Exercise 1 Shoulder Shrugs - DB Exercise 1 Hamstring Curl - Supine w/ SB Exercise 2 Leg Extension - Seated Exercise 1 Backhand/Forehand Swing (Scapula) Exercise N/A Abdominal Crunch - Reverse on Floor Exercise 1 1 of 11 3/6/09 12:22 AM
2 Row - Bent Over With MB Exercise 1 Bridge - Floor Exercise 1 PNF Low/High Cable Pull w/ Pivot Exercise 1 Lateral Raise - Standing With DB (1 Arm 1 Exercise 1 Leg) Cool Down Perform cardio workout followed by longer (20-30 second) stretches of tight areas (e.g., quads, glutes, hamstrings, lower back). 2 of 11 3/6/09 12:22 AM
3 SQUAT - PRISONER Reps : Sets : 1 Intensity : medium Stand in proper alignment, at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK). Draw your belly button inward toward your spine. Allow yourself to lower to a squat position under control without compensation. Extend your hips, knees and ankles to a standing position. LOWER BODY TWIST - SUPINE ON SB Reps : Sets : 1 Intensity : medium Lie on your back, heels on the Stability Ball, arms out to the side on the ground. Maintain neutrality at the lumbo pelvic hip complex with a proper drawing in and pelvic floor contraction. Elevate the hips off the floor, maintaining good spinal position and hold. Flex one leg at the hip joint so that it is perpendicular to the ground. Simultaneously, adduct the elevated leg and rotate that hip towards the midline of the body. This movement should be SLOW AND CONTROLLED as most injuries of the low back occur on a transverse plane during deceleration. As the elevated leg fall toward the floor, make sure that the shoulder blades DO NOT come off the ground. Rotate the hips back to the starting position. 3 of 11 3/6/09 12:22 AM
4 SQUAT TO 2 ARM DB PRESS Reps : Sets : 1 Intensity : medium Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd & 3rd toes. Hold dumbbells at chest level with palms facing body. Perform a! squat keeping lower extremity in proper alignment. Before any compensation occurs, activate glutes and stand to a fully upright position. Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing away. Slowly return the dumbbells back to chest and repeat. Progressions: Alt Arm, I Arm. ABDOMINAL - FULL SIT UP ON SB Reps : Sets : 1 Intensity : medium Sit on the ball. Slowly roll down the ball until the ball is in the small of the back. Be sure you are balanced when back is fully extended. Keep feet in proper alignment facing straight ahead. Align feet directly under the knees. Draw the belly button in towards the spine. Place your tongue on the roof of your mouth just behind your top teeth. Squeeze the glutes. Contract the abdominals while curling the upper torso towards your hips. Flex at the hips bringing the upper body to a fully upright position on the ball. Do not push with the legs to perform the hip flexion. Slowly lower the upper body to the starting position. 4 of 11 3/6/09 12:22 AM
5 LUNGE - FRONT W/ BOSU BALL Reps : Sets : 1 Intensity : medium Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Prepare for this motion by keeping a lengthened position in the body. This movement involves a step forward (sagittal) lunge onto a Bosu ball. Start a stride length away from the Bosu ball (with the Bosu straight ahead). Perform a step sagittal lunge as shown. Return to the starting position and repeat for desired number of reps. TRAINERS: Ensure the client does NOT exhibit the following: adduction of the lunging knee, collapsing of the trunk (excessive flexion) or rounding position in the upper back these may be signs that the exercise is too advanced. PUSH UP - KNEELING ON SB Reps : Sets : 1 Intensity : medium In optimal posture, safely assume a kneeling push-up position with hands on ball. From the start position, draw your belly button inward toward your spine. Maintaining optimal posture (the key), slowly lower body down toward ball. Return to the start position and repeat movement. Do not let abdominal region sag! Perform repetitions slowly! 5 of 11 3/6/09 12:22 AM
6 LUNGE - SIDE W/ BOSU BALL Reps : Sets : 1 Intensity : medium Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Prepare for this motion by keeping a lengthened position in the body. This movement involves a side step lunge (in the frontal plane) onto a Bosu ball. Start a stride length away from the Bosu ball (with the Bosu ball to one side). Perform a step lunge in the frontal plane as shown. Return to the starting position and repeat for desired number of reps. TRAINERS: Ensure the client does NOT exhibit the following: adduction of the lunging knee, collapsing of the trunk (excessive flexion) or rounding position in the upper back these may be signs that the exercise is too advanced. ISO ABS - SIDE LYING Reps : Sets : 1 Intensity : medium Lie on the right side with legs bent. Before movement begins, optimal postural alignment is mandatory. Place right elbow directly under the right shoulder for support. Draw your lower abdomen inward toward your spine. While maintaining the drawing-in maneuver, lift body up onto forearm and hold for 5-10 seconds (seconds may vary depending on individual abilities). While still maintaining the drawing-in maneuver, lower to the floor. Repeat recommended repetitions. The cervical spine must stay in a neutral position! Do not sacrifice form for more time. 6 of 11 3/6/09 12:22 AM
7 SHOULDER SHRUGS - DB Reps : Sets : 1 Intensity : medium Stand hip width, knees bend slightly, shoulder blades retracted, with the tongue in "swallowing" position. Take a neutral grip with palms facing the body. Shrug upward, aiming the shoulders toward the back of the head. Lower at desired REP TEMPO. Maintain optimal posture throughout the movement. HAMSTRING CURL - SUPINE W/ SB Reps : Sets : 2 Intensity : medium Start by lying on back with arms outstretched and palms up. Place heels on ball with toes pointing straight up. Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor. Next, curl your heels toward your glutes by bending your knees. Slowly return to the start position while maintaining the level of your hips throughout the entire exercise. Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up). Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only. Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball to cable to tubing. 7 of 11 3/6/09 12:22 AM
8 LEG EXTENSION - SEATED Reps : Sets : 1 Intensity : medium Sit in the machine and make sure that your knees are aligned with the axis of the machine and your patella is centered. The extremity leg pad should sit comfortably on the lower leg. Note: If axial alignment is achived, the extrimity pad should not ride up and down your leg when motion is inrtoduced. Draw your belly button inward. Tighten the quadriceps and slowly begin pulling your lower legs out keeping them straigth. Hold and slowly lower the legs back to the starting positioin. Do not point your knees inward or outward, keep them centerd. Notes : LIMIT range of motion to last 15 degrees (last 3-4 inches of extension). SUBSTITUTE: isometric contractions (no movement) - tighten quad focusing on MEDIALIS (inner knee) BACKHAND/FOREHAND SWING (SCAPULA) Reps : Sets : Intensity : Tempo : Rest : Face wall, place one hand shoulder height against the wall Soften Knees Reach hand down across to opposite knee Perform a gentle "backhand swing" with your arm, rotating trunk Allow feet to pivot with rotation of trunk Keep the movement very subtle 8 of 11 3/6/09 12:22 AM
9 ABDOMINAL CRUNCH - REVERSE ON FLOOR Reps : Sets : 1 Intensity : medium Lie on the floor with knees bent and shoulders flat against the floor. Contract your abdomen and draw knees in to your chest. Hands can be placed out to the side for support. Hold and release. Do not use momentum during the movement. Use abdominal contraction to draw knees in. Repeat recommended repetitions. ROW - BENT OVER WITH MB Reps : Sets : 1 Intensity : medium Grasp the medicine ball. Assume a degree bent-over position (commonly known as a functional stance). From the start position, draw your belly button inward toward your spine. Maintaining optimal posture, pull the medicine ball toward your abdomen. Focus on generating movement from your core instead of just pulling with your arms. Return to the start position and repeat movement. Maintaining optimal posture is paramount. Use a slow repetition tempo (Examples: 3-1-3, 2-2-2, 4-0-2). Slower speeds will challenge the deep abdominal stabilization mechanism. Once stability is mastered, progress to faster speeds. Progressions: Two Extremities to one (i.e. 1 leg); Stable to unstable (unstable surface i.e. core-board, airex pad). 9 of 11 3/6/09 12:22 AM
10 BRIDGE - FLOOR Reps : Sets : 1 Intensity : medium Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides. Activate core by drawing navel towards the spine and squeezing the glutes. With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders. Hold and slowly return back to floor, touching floor momentarily then repeat. If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again. PNF LOW/HIGH CABLE PULL W/ PIVOT Reps : Sets : 1 Intensity : medium Maintain a visual gaze that is towards the horizon (straight ahead) and good stability through the abdominal complex Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. This is a movement that mimics the reverse wood chop with an active foot pattern Start with the feet shoulder width apart, toes pointing out slightly in a full squat position Perform reverse wood chop pattern (for description see reverse wood chop in the exercise library) As you return to start position, the outside leg (the one furthest to the stack of weights) steps in and pivots which is followed by the inside leg pivoting and stepping out in essence, you turn and face the opposite direction (as shown) Continue with this pattern (one rep, turn, one rep, turn etc.) Notes : SUBSTITUTE 1: MB side throw SUBSTITUTE 2: use tubing 10 of 11 3/6/09 12:22 AM
11 LATERAL RAISE - STANDING WITH DB (1 ARM 1 LEG) Reps : Sets : 1 Intensity : medium Stand "tall." Dumbbells at side. Raise dumbbells laterally. Lower to starting position at desired REP TEMPO. Progression Considerations : Hold one dumbbell in opposite hand as leg off ground Raise dumbbell laterally. Lower to starting position at desired REP TEMPO. Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded. Copyright Personal Training on the Net All rights reserved 11 of 11 3/6/09 12:22 AM
1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up
Warm Up Always start by foam rolling the key areas, follow with static stretching at the end of the session. Perform cardio activity or 6-7 R.P.E.
VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM CORE STABILISATION #2 Trainer : Jean-Claude Legras PRINT Introduction The goal of core stabilization training should be to increase postural control, improve
Warm Up Start by foam rolling the key areas, and follow with static stretching and at end of session. Perform cardio activity or 6-7 R.P.E.
VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM CORE STABILISATION #3 Trainer : Jean-Claude Legras PRINT Introduction The goal of every core stabilization training should be to increase postural control,
Extension/Flexion With MB Exercise N/A power appropriate 90 secs 12-15
Total Body Workout # 1 Program Total Body 3X per week Trainer : Ingo Introduction This program is set out for the average person looking for a overall health & fitness. If there are exercises that your
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
Squash Power-Agility Workout #1 - Specific Prep.Phase Program Template Trainer : Timothy Bacon
Squash Power-Agility Workout #1 - Specific Prep.Phase Program Template Trainer : Timothy Bacon Introduction This is a BASIC program helps develop power for both an explosive first step and hitting power
VISIT FULL SITE STRENGTH / BALANCE/CORE: SILVER STAR. Trainer : Jean-Claude Legras
VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM STRENGTH / BALANCE/CORE: SILVER STAR Trainer : Jean-Claude Legras PRINT Introduction The focus of the training should be functional versus performance
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
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
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
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
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
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,
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
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
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
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
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
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
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)
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
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)
Quick Reference Guide and Log Sheets
Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Workout Schedule Day Day Day Day Day Day Day Week Day Day Day Day 4 Day 5 Day 6 Day 7 5-minute Phase Cardio Bursts
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
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
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
Core and Flexibility Workout
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that
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
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 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
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
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
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
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
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
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.
Sportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
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
Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed.
Session 1 Details Cardio - Choose one of the following Elliptical Slow to Moderate Cardio Intervals (1) Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Treadmill
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
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:
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
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,
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
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
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
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?
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
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
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
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
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
Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.
Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees
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
Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC ALL RIGHTS RESERVED
Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
Swing Fault #1-All Upper Body Swing
Swing Fault #1-All Upper Body Swing Many golfers experience what is referred to as an all upper body swing. Keep in mind that power is generated from the ground up. When a golfer misses the opportunity
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
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
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 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?
Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.
Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts
WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using
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
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
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
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
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.
Strength Training Routine
Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term
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
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
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
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
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.
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
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
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.
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
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
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,
Foundation Lower Body B (60 min)
Foundation 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 (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
STEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
ACTIVITY LEVELS You know you the best! Decide which level works best for you and start from there.
FITNESS GUIDE 1 Fitness Guide These exercises are perfect for anyone on-the-go, and can be modified for your specific activity level. ACTIVITY LEVELS You know you the best! Decide which level works best
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
Foundation Mobility (50 min)
Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse
return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY
return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such
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
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.
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
Stable Lower Body A (60 min)
Stable 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 (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,
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
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
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
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,
CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder
CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled
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
This Manual is copyright under the Berne Convention. In terms of the Copyright Act 98 of 1978 no part of this leaflet may be reproduced or
Basic Ball Exercise Manual Train your Core This Manual is copyright under the Berne Convention. In terms of the Copyright Act 98 of 1978 no part of this leaflet may be reproduced or transmitted in any
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
21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
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