Supine Stability Ball Foot Bridge (Sta0c Unstable) Double Hip Extension on Stability Ball (Dumbbell between feet)

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Harvey Powers
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1 BODY A winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique. PART 1 Client: Trainer: Date: THE THEME: A fantas0c Split Training program that u0lizes major muscle groups and unique core condi0oning exercises THE CONTENT: This is no normal split training program BODY works on movement pagerns (Push, Pull, Quad & Hip) interspersed with ac0ve recovery exercises that focus on the core THE PROGRAM: Body is based on all major muscle groups (For the purpose of the X 2 TRAIN ME sessions we have split the system Horizontal & Ver0cal Push with Hip and Horizontal and Ver0cal Pull with Quad Body u0lizes the rest phase a\er the main movement pagern with core stabiliza0on exercises using various levels of dynamic, ensuring more bang for your buck! The main movement pagerns are based on a maximum of 70 secs 0me under tension keeping focus on fast twitch muscle fibres increasing the likely hood of muscle hypertrophy aiding in an increase in res0ng metabolic rate- (burn more calories at rest!) This system allows plenty of flexibility for the trainer as you can change the focus of the program by adding or decreasing the ac0ve recovery phase EXERCISE: SETS: TEMPO: REPS: LOAD: Warm up as instructed by your trainer 1 HORIZONTAL PUSH: Stability Ball Dumbbell Bench Press 2 Ac0ve Recovery: Sta0c Plank (Sta0c Floor) 3 Ac0ve Recovery: Russian Twist (Dynamic Unstable) 4 VERTICAL PUSH: Standing Dumbbell Shoulder Press 5 Ac0ve Recovery: Dead Bug (Dynamic Floor) Repeat below X N/A X- 1- X Repeat below X Ac0ve Recovery: Supine Stability Ball Foot Bridge (Sta0c Unstable) N/A 7 HIP: Single Leg Dead Li\ 8 Ac0ve Recovery: Side Plank (Sta0c Floor) 9 Ac0ve Recovery: Prone Jackknife (Dynamic Unstable) 10 HIP: Double Hip Extension on Stability Ball (Dumbbell between feet) Repeat below X N/A Repeat below X Ac0ve Recovery: Lying Windscreen wipers (Dynamic Floor) Ac0ve Recovery: Supine Shoulder Bridge Balance Challenge (Sta0c Unstable) N/A Cool down / stretch as instructed by your trainer NOTICE: TRAIN ME is a highly specialist program offered by Club-Training through itʼs licensed and qualified personal trainers. If this program was NOT booked online through Club-Training ( then it will be an unlicensed program. The trainer who is delivering the program will not be licensed to deliver the program and will not have had the required training which may put you at risk. If you have been offered this program directly by your trainer rather than through the clubs official booking system please report this immediately to reception and your club will ensure that you you get a suitable replacement trainer. PAGE 1 of 5

BODY 1 PA R T A winning formula of exercises that generate a noticeable increase in lean muscles,

1) STABILITY BALL DUMBBELL CHEST PRESS: Lay supine (facing the ceiling) on an an0 burst Stability

bent at right angles directly above your ankles.

press the dumbbells to the ceiling maintaining your knuckles in a to the ceiling posi0on.

2) STATIC PLANK (STATIC FLOOR): Lay face down on the ﬂoor and place both elbows directly underneath

Whilst maintaining an ear, shoulder, hip, knee and ankle aligned posi0on place your 0p toes on the

3) RUSSIAN TWISTS (DYNAMIC UNSTABLE): Lay supine (facing the ceiling) on a Stability Clasp both

$Whilst maintaining the integrity of the lower body rotate right to le\ with a dynamic, yet$

2 BODY 1 PA R T A winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique. 1) STABILITY BALL DUMBBELL CHEST PRESS: Lay supine (facing the ceiling) on an an0 burst Stability Ball with your head just beyond the apex of the ball and your feet ﬂat on the ﬂoor with your knees bent at right angles directly above your ankles. With a dumbbell in each hand and your elbow joints at right angles with your palms facing forward press the dumbbells to the ceiling maintaining your knuckles in a to the ceiling posi0on. Pause at the top and slowly release, that s one repe00on. 2) STATIC PLANK (STATIC FLOOR): Lay face down on the ﬂoor and place both elbows directly underneath your shoulders so that your upper arms are ver0cal. Whilst maintaining an ear, shoulder, hip, knee and ankle aligned posi0on place your 0p toes on the ﬂoor. Maintain neutral spinal alignment and brace your torso for the recommended 0me frame. 3) RUSSIAN TWISTS (DYNAMIC UNSTABLE): Lay supine (facing the ceiling) on a Stability Ball with your head just beyond the apex of the ball and your feet ﬂat on the ﬂoor with your knees bent at right angles directly above your ankles. Clasp both hands together and extend the arms so that your knuckles are poin0ng towards the ceiling. Whilst maintaining the integrity of the lower body rotate right to le\ with a dynamic, yet controlled movement from your torso so that your arms appear to travel right to le\ indeed they do but only via the movement in the torso not the shoulders! PAGE 2 of 5

4) STANDING SHOULDER PRESS: Whilst stood, maintain perfect posture throughout the movement with an ear, shoulder, hip, knee and ankle aligned body.

Push the weights directly above the shoulders ensuring that the dumbbells do not meet in the middle, pause then slowly lower them.

Place finger 0ps on hips as you start with both legs in the air both knees should be above the ankles so there should be a right angle at your hip and knee.

$Brace the abs and switch on your glutes as you li\ the hips un0l there is a straight line from heels to shoulders. Shoulders and head stay firmly on the ground.$

3 4) STANDING SHOULDER PRESS: Whilst stood, maintain perfect posture throughout the movement with an ear, shoulder, hip, knee and ankle aligned body. Hold a set of dumbbells just outside shoulder width with your arms bent and palms facing one another. Push the weights directly above the shoulders ensuring that the dumbbells do not meet in the middle, pause then slowly lower them. 5) DEAD BUG (DYNAMIC FLOOR): Lay on your back whilst maintaining a neutral spine throughout. Place finger 0ps on hips as you start with both legs in the air both knees should be above the ankles so there should be a right angle at your hip and knee. Brace your abs as you slowly lower one leg at a 0me towards the floor whilst maintaining the stability of the hips. Alternate legs at a steady pace. 6) SUPINE STABILITY BALL FOOTBRIDGE (STATIC UNSTABLE): Lay on your back with heels on top of a Stability Ball. Brace the abs and switch on your glutes as you li\ the hips un0l there is a straight line from heels to shoulders. Shoulders and head stay firmly on the ground. 7) SINGLE LEG DEADLIFT: From a stand up posi0on hold a set of dumbbells (if needed) in your hands, keep your arms straight. Raise the other foot off the floor. Bend your knee and waist to go down. Keep your other foot off the floor. When your dumbbells or hands touch the ground, distribute the weight into the heal and start going back up. When back up, keep the other leg off the ground. 8) SIDE PLANK (STATIC FLOOR): Lay on one side, ensuring the top hip is stacked above the bogom hip. Push up un0l there is a straight body line through ear, shoulder, hip, knee and ankle. Maintain the elbow under the shoulder to avoid upper body strain. PAGE 3 of 5

9) PRONE JACK KNIFE (DYNAMIC UNSTABLE): Start in a press up posi0on with the instep on the apex of the

slowly drag the ball in so that the knees end up under the hips return the posi0on at a steady pace.

ball with your hips on the apex of the ball and your hands flat on the floor arms extended, so that your

$Li\ legs straight up in the air un0l the hip is at 90 degrees. Set the spine in neutral.$ the trunk. Go as far as you can in control, keeping your upper back and shoulders on the floor.

the trunk. Go as far as you can in control, keeping your upper back and shoulders on the floor.

4 9) PRONE JACK KNIFE (DYNAMIC UNSTABLE): Start in a press up posi0on with the instep on the apex of the ball. Maintain hands under the shoulders as well as an ear, shoulder, hip, knee, ankle alignment and slowly drag the ball in so that the knees end up under the hips return the posi0on at a steady pace. 10) DOUBLE HIP EXTENSION ON STABILITY BALL (DUMBBELL BETWEEN LEGS): Lay prone (face down) over a Stability ball with your hips on the apex of the ball and your hands flat on the floor arms extended, so that your back is parallel to the floor and neutral, extend both legs and place a dumbbell (if required) between both feet. Slowly raise both legs by contrac0ng the hamstrings and glutes so that the legs go to a parallel posi0on, pause and slowly lower. 11) LYING WINDSCREEN WIPERS (DYNAMIC FLOOR): Lay on your back with arms out to the sides. Li\ legs straight up in the air un0l the hip is at 90 degrees. Set the spine in neutral. Keeping legs straight and maintaining hip angle, move the legs to one side, controlling any movement in the trunk. Go as far as you can in control, keeping your upper back and shoulders on the floor. Bring the legs to a halt, pull them back up to the start posi0on and repeat on other side. 12) SUPINE SHOULDER BRIDGE - BALANCE CHALLENGE (STATIC UNSTABLE): Lay on your back on the ball with your head just beyond the apex of the ball, feet on the ground about hip width apart. Maintain a straight line between ear, shoulder, hip and knee. PAGE 4 of 5

5 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 program or otherwise provided by Club- Training. 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 program 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 program, and any and all liability for incidental and consequential damages is hereby expressly excluded. PAGE 5 of 5

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.

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