| Exercise |
|
Seated
Bike
Starting Position: Adjust the seat so that your legs have just a slight
knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good
cycling form.
Trainer's comments:
General warm up. |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
10 Min. |
|
| 2 |
|
|
| 3 |
|
|
| 4 |
|
|
| 5 |
|
|
|
High
Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the
ground.
3. Drive other knee up in a moderate to fast jog with minimal ground
contact time.
Trainer's comments:
Bring Knees as high as possible. Either perform standing still,walking
or jogging. |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
20 |
Body |
| 2 |
20 |
Body |
| 3 |
|
|
| 4 |
|
|
| 5 |
|
|
|
Butt
Kick
Start with a light jog.
Pull the heel of the lower leg up to and bounce off the butt.
Your knee should come forward and up during the movement.
Trainer's comments:
Either perform standing still,walking or jogging. |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
20 |
Body |
| 2 |
20 |
Body |
| 3 |
|
|
| 4 |
|
|
| 5 |
|
|
|
Chest
(wall)
Place an outstretched arm against a wall or doorway and lean forward
with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for
the recommended number of seconds.
Repeat with the other arm.
Trainer's comments:
Hold for at least 30 seconds on each side. |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
30
sec. |
|
| 2 |
|
|
| 3 |
|
|
| 4 |
|
|
| 5 |
|
|
|
One
Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended.
3. Lower to start position keeping the foot on top of box. Repeat with
other leg according to exercise prescription.
Trainer's comments:
|
| Sets |
Reps |
Weight/
Resistance |
| 1 |
10 |
Body |
| 2 |
10 |
Body |
| 3 |
10 |
Body |
| 4 |
|
|
| 5 |
|
|
|
Pushup
(both hands on ball)
1) Get on your knees and place hands 6-8 inches apart onto the
flexaball.
2)
Start position: Align hands at nipple line, place feet hip width apart
on toes, and extend the arms to raise body up. Trunk and hips should be
in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from
the flexaball.
4) Return to the start position by extending at the elbows and pushing
the body up.
5)
Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles. Never fully
lock out the elbows at the start position and avoid hyperextension of
the low back.
Trainer's comments:
|
| Sets |
Reps |
Weight/
Resistance |
| 1 |
10 |
Body |
| 2 |
10 |
Body |
| 3 |
10 |
Body |
| 4 |
|
|
| 5 |
|
|
|
Front
Pulldown
1) Adjust seat or knee pad height so that knees are secured while
seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and
sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back
straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades
together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.
Trainer's comments:
|
| Sets |
Reps |
Weight/
Resistance |
| 1 |
10 |
40 |
| 2 |
10 |
40 |
| 3 |
10 |
40 |
| 4 |
|
|
| 5 |
|
|
|
Dumbbell
Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit
in upright position.
2)
Start position: Grasp DB’s with underhand grip (palms facing forward)
and allow arms to hang down at sides. Elbows should be close to sides.
3)
Flex at the elbows and curl DB’s up to approximately shoulder level.
Keep elbows close to sides throughout movement. This exercise may be
done one arm at a time.
4) Return to start position.
5) Remember
to keep back and head straight in a neutral position throughout
movement. Shoulders should be stabilized by squeezing shoulder blades
together slightly - only the elbow joint should be moving.
Trainer's comments:
|
| Sets |
Reps |
Weight/
Resistance |
| 1 |
10 |
15 |
| 2 |
10 |
15 |
| 3 |
10 |
15 |
| 4 |
|
|
| 5 |
|
|
|
Two
Leg Pike
Roll out on the ball until your shins are on the ball and you are
forming a bridge.
Keeping this position, roll your knees in towards your chest.
Return to the starting position and repeat.
Trainer's comments:
|
| Sets |
Reps |
Weight/
Resistance |
| 1 |
10 |
Body |
| 2 |
10 |
Body |
| 3 |
10 |
Body |
| 4 |
|
|
| 5 |
|
|
|
