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 5 minutes of light aerobic exercise followed by 5 minutes of dynamic and static stretching. Cardio Program Activity Intensity Duration Comments Stationary Bike 65-75% 20-40 min. start with 20 min. and add 10 min. per wk. Summary Of Program Activity Type Sets Reps Duration Tempo Intensity Rest Abdominal Crunch - On SB Exercise 2 20+ N/A slow 1-2min. Dome Push-Up Exercise N/A Push Up - Kneeling On SB Exercise N/A Push Up - Hands on SB Exercise N/A Push Up - On MB (2 Arms) Exercise N/A Abdominal Oblique Curl - Supine on SB Exercise N/A Shoulder Press - Seated On SB With DB (Alt Exercise Arm) 2 12-15 N/A slow Kneeling Lateral Raise w/ Rotation Exercise N/A Prone Plank - On Knees, Elbows On SB (Off Exercise toes) N/A SB Perturbations Exercise N/A Passes - Sitting On SB w/ MB Exercise N/A Extension/Flexion With MB Exercise N/A Squat w/ Bosu Ball Exercise N/A Lunge - Forward Exercise N/A Lunge - Front w/ Bosu Ball Exercise N/A Cool Down Static stretching. ABDOMINAL CRUNCH - ON SB Reps : 20+ Sets : 2 Intensity : Tempo : slow Rest : 1-2min. Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT AHEAD. Place hands on the side of head. Do not hold and carry the head! Draw your lower abdomen inward toward your spine before initiating the movement. While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.

2 of 8 9/21/2006 1:02 PM While still maintaining the draw-in maneuver, lower slowly as far as you can control. Repeat recommended repetitions. The chin should be tucked toward the chest throughout the movement. Experiment with different arm positions to vary the level of difficulty. DOME PUSH-UP Kneel on the floor, on a mat or other padded surface if necessary. Place the hands on the sides of the dome, keeping the arms fully extended and the fingertips facing down. Adjust body positioning so that the chest and shoulders are aligned over the center of the dome. Tuck the toes under and straighten the legs so that the body is in an extended plank position. Slowly flex the elbows, lowering the chest toward the center of the dome. Allow the elbows to open to the sides so that the shoulders move through horizontal abduction. Maintain an aligned position from the ankles through the ears. Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position. Perform eight to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals. PUSH UP - KNEELING ON SB 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!

3 of 8 9/21/2006 1:02 PM PUSH UP - HANDS ON SB Start by lying face down on the ball. Slowly roll forward leaving shins on the ball and place hands in a comfortable position on the floor. Lift your hips up until they are in line with your knees and shoulders. Brace the spine by contracting the abdominal wall. Squeeze the glutes and place the hands shoulder width apart on the stability ball. Perform push up while maintaining back stability (do not allow low back to sag). Perform repetitions SLOWLY (4-2-2) to enhance stabilization strength. Only move as far as you can maintain balance and core stability. Do not allow knees to "jet" forward. The pelvis should remain stable throughout the entire exercise. Maintain glute activity throughout the entire exercise. PUSH UP - ON MB (2 ARMS) Assume a prone position. Your hands are then placed shoulder width apart, with knees extended. Lift one arm up on top of a medicine ball. From optimal postural alignment, draw your lower abdomen inward toward your spine. Maintaining alignment, push against the stable (floor) and unstable (ball) surface, displacing the thorax backwards as the ball is passed to the opposite hand. Keeping optimal spinal alignment, repeat explosive movement. Note: You should not compensate structural integrity in attempts to perform more repetitions! Progression Considerations : Place both hands on ball. Be sure to have a good grip on the ball before starting the push-up. Do not ever attempt this exercise until you have read all the pre requisites and can comply with all of them. This exercise requires a great deal of stability in the shoulders and core. ABDOMINAL OBLIQUE CURL - SUPINE ON SB

4 of 8 9/21/2006 1:02 PM Stagger feet slightly and slightly rotate hips to one side. Stabilize the neck and pelvis. Anchor the lower hip into the ball. Think of moving the rib cage at a diagonal moving in the direction the legs are pointing (right elbow to right inner thigh). SHOULDER PRESS - SEATED ON SB WITH DB (ALT ARM) Reps : 12-15 Sets : 2 Intensity : Tempo : slow Rest : Sit on stability ball in optimal alignment with feet flat on the floor. Hold dumbbells in each hand at shoulder height with elbows flexed. From the start position, draw your belly button inward toward your spine. Maintaining a sit tall position, slowly press the dumbbells up through your natural range of motion. Next, slowly lower the dumbbells as far as you can control. Perform recommended repetitions. Do not allow your head to jet forward! Keep your eyes focused straight in front of you. Use very light resistance with a slow tempo in beginning phases. Progression Considerations : Client will follow previous instructions. Instead of pressing both weights together (simultaneously) lift one at a time (alternately) until you have finished the required amount of repetitions. Then repeat. KNEELING LATERAL RAISE W/ ROTATION

5 of 8 9/21/2006 1:02 PM Kneel with the knees and lower legs (shins) centered on top of the dome. Slowly lift the toes off of the floor and elevate the lower legs until they are parallel to the floor or slightly higher. Hold a dumbbell in each hand. Flex the elbows about 90 degrees and hold this position with the palms facing in. Slowly lift the arms out to the sides until they are at shoulder height. Keep the elbows bent and slightly in front of the shoulders. Pause at the top of the lateral raise and rotate the torso to one side. Rotate back to the center and slowly lower the arms to the starting position. Perform eight to 20 repetitions to fatigue, alternating the rotary direction. PRONE PLANK - ON KNEES, ELBOWS ON SB (OFF TOES) Kneeling in front of the proper size SB, place elbows on the ball. Brace abdominals. Flex shoulders and roll out to a plank under a controllable speed. Contract shoulder extensors to regain starting position. The abdominals will be maximally braced while in the plank position. Progression Considerations : Follow all guidelines shown with this exercise before starting movement. Repeat Prone plank movement on toes. Proceed movement as shown above. SB PERTURBATIONS Maintain tall posture throughout the exercise, good stability through the abdominal complex, and neutral spine angles. Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. This movement involves holding a Stability Ball out from the chest while a trainer taps on the ball in different patterns Stand tall with your knees slightly bent, your feet shoulder width apart pointing straight, and your hands holding a Stability Ball with arms straight out from the

6 of 8 9/21/2006 1:02 PM chest (as shown) The client will hold the ball still while the trainer will lightly tap the SB in different patterns (as shown in video link) To increase demand, simply tap the SB with more force TRAINERS: ensure that the client braces the abdominal complex and that taps start off light, then gradually increase as the clients ability to hold the SB still increases PASSES - SITTING ON SB W/ MB Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Start sitting tall on the stability ball, with the feet shoulder width apart. The more narrow the base of support (feet) the more difficult the exercise. While maintaining proper spine angles and adequate drawing in manoeuvre, perform a chest pass to the partner - start with a very light medicine ball and perfect the movement before adding more load. TRAINERS: if you notice that the client is not decelerating the med. ball effectively (they lose their balance or the stability ball moves excessively) regress the exercise and build more core stability before continuing EXTENSION/FLEXION WITH MB Grasp a med-ball with both hands and keep elbows slightly bent. Assume a squat position. Draw your belly button inward toward your spine. From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine. Flex shoulders overhead as far as can maintain neutral spine. Lower to starting position, repeat as required.

7 of 8 9/21/2006 1:02 PM SQUAT W/ BOSU BALL Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. This movement utilizes the Bosu ball with the flat side up. With the hands to the side of the body, perform a squat movement. 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. LUNGE - FORWARD Stand in proper alignment with hands on hips Place feet straight ahead and shoulder width apart From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism) While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles During the descent maintain weight distribution between the heels and mid-foot Do not allow the feet to cave inward or shift outward The knees should track between the first and second toes Perform downward reps slowly and concentrate on the descent and the alignment of your body Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle. Note: Leaning forward may be a result of poor hip joint flexibility and a weak core

8 of 8 9/21/2006 1:02 PM While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain LUNGE - FRONT W/ BOSU BALL 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. 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 1998 2006 All rights reserved