Ankle Bounces 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Calf Raise on balance disc 1. Start by placing both feet on a balance disc and maintain your balance.
2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended.
3. Return to the starting position and repeat.
Trainer's comments:
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Heel Raise 1. Start by placing your hands on a wall for support.
2. Proceed to lift up on the balls of your feet so that your heels come up off the ground.
3. Raise until full range of motion is met and then return to the starting position.
4. Repeat for the desired repetitions.
Trainer's comments:
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Standing calf stretch 1. Start by placing your heels off the edge of a step or ledge.
2. Hold onto something if you need balance.
3. Relax and let your heels drop towards the floor until a stretch is felt in your calves.
4. Hold this position for the suggested number of seconds.
Trainer's comments:
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1 Leg Glute activation 1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glute on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.
Trainer's comments:
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Smith Machine Push Up 1. Start by placing the bar on the smith machine about at waist level.
2. Step back from the machine and place your hands on the bar. Your body should be in a straight line at around a 45 degree angle so adjust your feet accordingly.
3. Proceed into a pushup until your chest touches the bar.
4. Return to the starting position and repeat for the suggested repetitions.
Trainer's comments:
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1-Leg Plank with Push-up 1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
Trainer's comments:
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Pushup with rotation 1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.
Trainer's comments:
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Bench Dip 1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.
Trainer's comments:
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Kneeling pushup with hands on med ball 1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
Trainer's comments:
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Pushup on knees with hands on the ball 1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position.
3. Keeping your body straight throughout the movement repeat for the required number of repetitions.
Trainer's comments:
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Explosive Pushup 1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.
Trainer's comments:
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Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the ground.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.
Trainer's comments:
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Dip 1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.
Trainer's comments:
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Protraction (Pushup) 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Extend at the elbows and pressing up at the shoulders separating the shoulder blades and arching the upper back.
5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Avoid hyperextension of the low back.
Trainer's comments:
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Pushup on Ball (w/ 1 leg) 1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
6) 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:
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DB Pushup and Row 1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells.
2. Proceed into a pushup and then extend your arms into a completed pushup.
3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
4. Repeat this cycle until all repetitions are completed.
5. Make sure you keep your abs tight and back flat throughout this movement.
Trainer's comments:
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Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) 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:
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Fingertip Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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:
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8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
Trainer's comments:
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Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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:
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Pushup on extreme balance board 1. Start by placing your hands on a balance board and your feet on the ground
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.
Trainer's comments:
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1-Arm Pushup 1. Start by getting into a pushup stance with your body flat and both hands on the ground.
2. Next take one hand and place behind your back.
3. Proceed into a pushup and the extend your arm back to completed pushup.
4. Repeat for desired repetitions and repeat with the other arm.
Trainer's comments:
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Wide Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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:
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Pushups with feet on stability ball 1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
6) 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:
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Pushups from knees 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.
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Isometric Pushup 1. Start by lying flat on the ground with your arms in a pushup position.
2. Push your hands into the ground just enough to contract your muscles. Do not push hard enough to lift yourself off the ground.
3. Do this for 1-2 seconds and then rest and repeat for the desired repetitions.
4. This is just an isometric exercise so movement should be at a minimum.
Trainer's comments:
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1-Leg Pushup 1. Start by getting into a pushup stance with your body straight and your arms extended.
2. Raise one foot off the ground and hold in this position.
3. Proceed into a pushup keeping your foot off the ground for the desired repetitions.
4. Repeat the next set with your other foot off the ground.
Trainer's comments:
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Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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:
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Wall Pushups 1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.
2. Bend your elbows so that your chest gets closer to the wall.
3. Once your elbows are bent to about 90 degrees then press back out to the starting position.
4. Repeat according to the required repetitions.
Trainer's comments:
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Chest/Shoulder handstand pushup 1. Start by placing your hands on the ground and then placing your feet up on the wall so that your are at least at a 45 degree angle.
2. Proceed to bend your arms into a pushup position until you have reached your full range of motion.
3. Extend your arms and return to the starting position and repeat for the desired repetitions.
Trainer's comments:
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Pushup with elevated feet 1. Start by placing your feet on a stool or bench and your hands on the ground in a pushup position.
2. Keeping your body in a tight straight line pushup up off the ground into a pushup.
3. Make sure you keep your abs tight to maintain that straight line with your body.
4. Lower yourself back down to the starting position and repeat for the desired repetitions.
Trainer's comments:
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V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.
Trainer's comments:
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Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments:
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Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately 90°.
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
Trainer's comments:
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Lumbar Roll 1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.
Trainer's comments:
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Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.
Trainer's comments:
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Stick Crunch 1. Start by lying on your back with your legs bent to 90 degrees.
2. Holding a stick or broom handle with both hands reach up and crunch towards your feet.
3. Slowly return to the starting position and repeat for the desired repetitions.
Trainer's comments:
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Power boat pose 1. Start by sitting on the floor and extending your legs and arms.
2. Lean back keeping your legs straight with your arms extended in front of you.
3. Hold this balanced position maintaining proper positioning for the desired time limit.
4. Rest and repeat for the desired repetitions.
Trainer's comments:
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Decline Crunch Ups 1. Start by lying on an incline situp bench backwards so your head is towards the top.
2. Proceed to curl your shoulders up so that you crunch your body towards your waist.
3. Return to the starting position and repeat for the desired repetitions.
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Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body
Trainer's comments:
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Supine Rollout on Ball 1. Start by lying on your back on the ball with your upper back on top of the ball and your arms out to the side.
2. Slowly roll yourself to the side maintaining a flat bridge with your trunk.
3. Roll back to the starting position and repeat to the other side.
4. As you get stronger roll farther out to the side while maintaining the bridge position.
Trainer's comments:
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Rollouts with Ab wheel 1. Start by sitting on your knees and placing your hands on the ab wheel.
2. Proceed to roll out with the ab wheel until your body is parallel with the floor.
3. Using your arms pull yourself back up to a semi-upright position.
4. Repeat for the suggested repetitions.
Trainer's comments:
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Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments:
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Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.
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Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground.
2. Your only ground contact points should be your feet and elbow.
3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.
4. Return your leg to the starting position and repeat for the desired repetitions.
5. Switch sides and repeat.
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Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor.
2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor.
3. Lift your leg back up and then repeat with the other leg for the desired repetitions.
4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor.
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Single Leg Plank Pose 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg.
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Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments:
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Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.
Trainer's comments:
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Janda Sit up 1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes.
2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax.
3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale.
4. Return to the starting position and repeat.
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Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely.
2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible.
3. Do not swing during this motion. Your upper body should stay relatively quiet.
4. Return to the starting position and repeat.
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Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.
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Prone Plank Rotation on the ball 1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position.
2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso.
3. Proceed to return to the starting position and repeat with the other side.
4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins.
Trainer's comments:
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Pushup with rotation 1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.
Trainer's comments:
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Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head.
2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest.
3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs.
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Single Leg Leg Raise 1. Start by bending one leg keeping the foot on the ground.
2. Proceed to raise the other leg off the ground in a bent knee position to activate the abs.
3. This is a basic exercise but essential to master before moving on to the next step.
4. Once you have that mastered you can raise your leg keeping it straight and extended.
5. Repeat for the desired repetitions and then repeat with the other leg.
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Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.
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Lying Side Crunch 1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.
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Pushup Bridge 1. Get on your knees and place hands on the ground.
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. Hold for the recommended number of seconds.
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Hip Circles 1. Sit on the floor and place a balance disc underneath your hips.
2. Raise your legs off the floor and keeping them together rotate them around in a circular motion.
3. Repeat for the prescribed number of repetitions.
Trainer's comments:
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Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments:
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Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.
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Incline Hip Raise Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.
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Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.
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Single Leg Hip Extension on Disc (with lift) 1. Starting position: Lie on your back on floor and place a balance disc under your upper back.
2. Raise one leg towards your chest and simultaneously crunch up towards that same knee.
3. Return to the starting position and repeat with the other leg.
4. Repeat according to the prescribed repetitions.
Trainer's comments:
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Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.
Trainer's comments:
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Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Adductor stretch with crunch 1. Start by laying on top of the ball with the small of your back being on top of the ball.
2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors.
3. Once stabilized proceed into a crunch and then return to the starting position.
4. Repeat this movement for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Prone Knee Tuck on ball 1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Scorpion 1. Get into a pushup position with your feet on a bench.
2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can.
3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this.
4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Ball Transfer Crunch 1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat for the required repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Long Lever Crunches 1. Lie on your back with your arms over your head and knees bent with feet flat on the floor.
2. Curl your shoulders up and towards your knees keeping your arms overhead.
3. Return to the starting position and repeat for the prescribed number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Full Situp with Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Decline Reverse Crunch 1. Lie on a decline bench with your head at the top and feet towards the floor.
2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top.
3. Slowly return to the starting position and repeat keeping your legs in control at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Elbow Stabilization 1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3. Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4. Repeat for the prescribed number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lateral Crunch on ball 1. Start by lying on your side across a stability ball with your knees on the ground.
2. Lift your shoulders up laterally so that you perform a side crunch.
3. Return to the starting position and repeat for the required repetitions.
4. Repeat with the other side.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bench Reverse Crunch 1. Start by lying on your back and holding onto the bench with your hands above your head.
2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders.
3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum.
4. Return to the starting position and repeat for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Straight Arm Pushup Hold Starting Position: Start the movement in a pushup position.
Extend your arms into a pushup.
Hold that position for the prescribed number of seconds.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lateral flexion on balance disc 1. Lie on your side with a balance disc under your hip.
2. Laterally flex your body so that you raise your upper body off the floor. You will only raise up a couple of inches.
3. Return to the starting position and repeat. Perform with other side.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bicycle Kicks 1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Double Leg Pressouts 1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Side Bridge Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for the prescribed number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
3 point rollout on ball 1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Abdominal Strengthening 1. Lay on your back with knees bent. Place a towel in the small of your back. Keep your lower back pressed against the towel.
2. Tighten abdominal muscles and hold.
In one continuous move, slowly straighten left leg, pause, and then bring it back to the starting position. Do the same with right leg. Let your heels slide across the floor.
3. Maintain tightened abdominals as you alternate legs.
4. Repeat for the prescribed number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Unilateral Leg Raise on balance disc 1) Lie back onto floor on top of a balance disc with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45°.
5) Return to start position and repeat.
6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK. To increase intensity, lower legs past 45° without touching floor as long as trunk stability is maintained.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Supine Double Leg Raise 1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.
4. Raise your legs back up to the starting position and repeat.
5. Only lower your legs as far as your abs have enough strength for.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
isometric abdominal 1. Begin by lying on your back with your knees bent.
2. Hollow out your stomach by sucking in your abdominal muscles.
3. Tighten abdominal muscles in this position.
4. Hold for 3-5 seconds and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Elevated Prone Hip Extension 1. Start by placing your hands on the ground and your feet up on the wall.
2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall.
3. Repeat for the desired repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24” high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Modified Pullup 1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
One Leg Squat w/ Plates 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Fingertip Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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 |
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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 |
Manual Glute-Ham Raise with Pushup 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 achilles tendon area on pad.
3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Scorpion 1. Get into a pushup position with your feet on a bench.
2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can.
3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this.
4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Push ups with knee tuck 1. Start by getting in a push up position with your feet on top of a ball.
2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.
3. Return to the parallel position and repeat for the prescribed repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24” high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Quadupred Glute Kick with bar 1. Start by getting on your hands and knees and placing one knee on a foam pad and placing a broom handle down the spine of your back.
2. Slowly lift your other leg up and kick it up slowly.
3. You will have to activate your glute muscle and maintain your balance so you do not knock off the broom handle.
4. Return to the starting position and repeat for the desired repetitions then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
One Leg Squat w/ Plates 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg Bridge and hold 1. Start by lying on your back with the ball under the upper part of your back.
2. Bring your hips up so that they are parallel to the ground.
3. While maintaining this position lift one leg off the ground and try to extend it.
4. Try to hold this position for the recommended time. Repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Isometric Glute Squeeze 1. Begin by lying on your stomach.
2. Squeeze your buttock muscles.
3. Hold for 5-10 seconds.
4. Repeat 5-15 times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Glute/Ham Drop 1. Anchor your feet against any object.
2. Start by slowly lowering yourself keeping your torso straight.
3. Place your hands out in front of you to catch yourself because at some point your hamstrings are not going to be strong enough to hold you.
4. Once you can not hold yourself proceed to catch yourself with your hands and push off the ground until you are perpendicular to the ground.
5. Repeat for the required repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
1 Leg Glute activation 1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glute on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Barbell Box Step Up 1. Stand facing the box with a barbell on your shoulders. Place right foot on top of box.
2. Raise body using the right 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 |
Calf Raise/Glute contraction 1. Start by standing on one leg with your other leg bent to 90 degrees.
2. Slowly stand up onto the ball of your foot and squeeze your glute while completing this movement.
3. Place your hand on your glute to help activate the glute muscle. Make sure you get a strong contraction and then return to the floor and repeat for the desired repetitions.
4. This exercise may take a little practice before you can get a good glute contraction.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
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 |
Bridging 1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself.
2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back.
3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds.
4. Repeat for required number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Quadruped Glute Kick 1. Place your right knee on a foam pad and a dowel rod down the middle of your back.
2. Proceed to kick your foot back and up like a mule kick.
3. The goal is to keep your back straight so that the dowel rod does not fall off your back.
4. Repeat for the desired repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Manual Glute-Ham Raise with Pushup 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 achilles tendon area on pad.
3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement.
4. Repeat with the other leg.
5. For a more advanced movement you can attach an ankle weight around your leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stationary Bodyweight Lunge 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Reverse Lunge 1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Supine Bridge and Hold 1. Lie on your back and your knees bent with your feet flat on the floor.
2. Press your heels into the ground so that your hips come up off the ground.
3. Hold this position for the suggested number of seconds and then return to the starting position.
4. Repeat for the required repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Hip Hikes 1. Start by lying face down with your legs straight.
2. Slowly raise one leg keeping it straight using just your glute muscles.
3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stationary Lunge on BOSU 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place the other ball on top of a BOSU ball or balance board and balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Supine Hip Extensions 1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Press your feet into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg Hip Extension 1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Supine Bridge on Ball 1. Start by lying on your back with the ball under the upper part of your back.
2. Bring your hips up so that they are parallel to the ground.
3. Try to hold this position for the recommended time.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
QHE 1. Start by kneeling on all fours.
2. Keeping your hips level bring one leg out to the side. Think of the movement a dog does with a fire hydrant.
3. Maintain your posture and balance and do not lean to the side while doing this exericse. Your back should stay nice and flat.
4. Repeat for the desired repetitions and then repeat with the other side.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Elevated Prone Hip Extension 1. Start by placing your hands on the ground and your feet up on the wall.
2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall.
3. Repeat for the desired repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24” high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge with ankle tubing and med ball 1) Start position: Stand with feet hip width apart. Attach an ankle strap to both ankles. Hold a medicine ball in your hands.
2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe.
3) Pushing off front foot, return to start position and raise the lunging leg into the air. Continue with same leg or alternate as prescribed.
4) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Supine Bridge Leg Curls 1. Lie on your back and place your feet on top of the ball.
2. Push your feet into the ball so that your hips are elevated up off the floor.
3. Slowly curl your legs in towards your hips keeping your hips elevated off the ground.
4. Return to the starting position and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Prone Hamstring Curl with Ball 1. Lie on your stomach and place a stability ball between your legs and hold it with the inside of your lower leg.
2. Curl your legs up while holding the ball until the ball reaches your butt.
3. Return to the starting position and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Glute/Ham Drop 1. Anchor your feet against any object.
2. Start by slowly lowering yourself keeping your torso straight.
3. Place your hands out in front of you to catch yourself because at some point your hamstrings are not going to be strong enough to hold you.
4. Once you can not hold yourself proceed to catch yourself with your hands and push off the ground until you are perpendicular to the ground.
5. Repeat for the required repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lateral Step Down Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot down onto ground. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
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 |
Single Leg Good Mornings 1. Start by placing a dowel rod or broomstick handle across your shoulders.
2. Standing on one leg proceed to bend forward keeping your back flat and your leg on the ground straight.
3. Maintaining your balance return to the starting position and repeat for the desired repetitions.
4. Repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Barbell Box Step Up 1. Stand facing the box with a barbell on your shoulders. Place right foot on top of box.
2. Raise body using the right 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 |
Forward Lunge with fit band 1) Start position: Stand with feet hip width apart. Hold onto the band at chest level. The band should be secured to a fixed object.
2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Lateral Squat 1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
SLDL moving backwards 1. Start by keeping your lower back straight and bend forward on your left leg keeping it straight as well.
2. Hold your arms out to the side for balance if needed. Bend forward until a comfortable stretch or range of motion is met. Keeping your other leg straight and out behind you will help with balance as well.
3. Return to the starting position and take a step backwards and repeat with the other leg.
4. Repeat this process back and forth until the desired repetitions are met.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Manual Glute-Ham Raise with Pushup 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 achilles tendon area on pad.
3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stationary Bodyweight Lunge 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and switch legs.
Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge Crossover with Med ball 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Reverse Lunge 1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge Crossover with med ball and balance disc 1) Stand with feet hip width apart. Take leg and step back approximately 2 feet standing on the ball of the foot. Place the front foot on a balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Slide board hamstring curls 1. Start by putting something on your shoes or place a towel on the slide board.
2. Place your heels on the slide board and lie on your back.
3. Proceed to press into the slide board and pull your feet towards your hips while raise your hips off the ground.
3. Return to the starting position and repeat for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stationary Lunge on BOSU 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place the other ball on top of a BOSU ball or balance board and balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Supine Hip Extensions 1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Press your feet into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg Hip Extension 1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Parial Co-Contraction Lunges 1. Start in a lunge position.
2. Lower your back leg until your knee touches the floor.
3. Place one hand on the the tear drop muscle just on the inside of your knee.
Place other hand on the glute of same leg.
4. Now raise your back knee one inch off the floor and you will feel the two muscles contract.
5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position.
6. Repeat for the recommended repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Slideboard Bodyweight Reverse Lunge 1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees.
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Modified Pullup 1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Towel Chin-ups 1. Place a towel around a bar so that the ends are hanging down.
2. Grab each end of the towel with your hands and proceed to perform a pull-up.
3. Continue for the prescribed repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Pullup 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Close Grip Chinup 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Nuetral Grip Inverted Row 1. Start by lying parallel under a bar and reach up to grab a V-handle that is over the bar.
2. Proceed to pull yourself up to the bar until your chest touches the bar.
3. Return to the starting position and repeat for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Chinup 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Elevated supine pullup 1. Start by grabbing onto a bar that is 3-4 feet off the ground. Next place your feet on a bench.
2. Proceed to pull yourself up until your chest reaches the bar.
3. Extend your arms back to the starting position and repeat for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Towel Pull Up 1. Place two towels over a bar or fixed object.
2. Grip each towel with your hands and proceed to perform a pullup.
3. Repeat according to the prescribed repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Towel Chins 1. Drape a towel over the bar, grip the two ends hanging down.
2. Perform a chin-up. Focus on crushing the towel and you will develop a powerful, functional grip.
3. Repeat for the prescribed repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Supine Bodyweight Row 1. Start by grabbing onto a bar and placing your feet on a bench or stool.
2. Keeping your body straight pull yourself up until your chest reaches the bar.
3. Now lower your body and return to the starting position.
4. Repeat for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Mixed Grip Pullups 1. Start by holding onto the bar with one palm facing forward and the other palm facing backward.
2. Pull yourself up to a full pull up position and then return to the starting position.
3. Switch hands in the middle of the set or switch your hands on the next set
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
V-Bar Pullups 1. Start by placing a V-bar over a pull up bar.
2. Grab the V-bar and proceed to pull yourself up towards the top.
3. Lower yourself until your arms are straight and then repeat for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24” high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg Squat on Disc 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2) Start position: Stand on balance disc and lift other foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Chair Sit 1. Start by standing in front of a chair or box.
2. Proceed to sit back with your hips as if you are going to sit in the chair.
3. Stay in control during the movement and go at your own pace.
4. To keep your balance at first extend your arms out in front of you as you squat. As you get stronger you can keep your arms at you side.
5. Repeat for the desired repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg Bound to Box 1. Assume a stance with your feet parallel and shoulder width apart.
2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box.
3. Land on opposite foot and repeat according to prescribed repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
One Leg Squat w/ Plates 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stair Climbing (double step) 1. Start at the bottom of the stairs and step up two steps at a time.
2. Repeat for the recommended steps or time.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Single Leg Lateral Hops 1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Continously repeat for the recommended repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Shallow Squat (1/4 squat) 1. Start with your feet shoulder width apart.
2. Proceed to squat down 1/4 of the way to the ground and bring your arms forward as you squat and your hips go backwards.
3. Squat as if you are going to sit down into a chair.
4. Repeat for the desired repetitions and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24” high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Bodyweight Lateral Squat 1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Step Downs Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step forward 2-3 feet and place foot down onto ground. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Trainer's comments:
| Sets | Reps | Weight/ Resistance |
Balance Squat on Stability Ball 1. Start by placing feet and hands on top of the stability ball.
2. Stabilizing with hands and feet slowly extend your legs and release your hands from the ball until you are in a standing position.
3. Maintaining your balance squat down into a full squat position and then return to the starting standing position.
Trainer's comments:
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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:
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ABC squat 1. Start in a squat stance with feet shoulder width apart and your hands in front.
2. Squat down driving the hands and shoulders to the left. The hips will go to the right.
3. Return to the starting position and repeat to the opposite side.
Trainer's comments:
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Isometric Split squat Pulse 1. Start by getting into split squat stance.
2. Proceed to slightly stand up and then return to the split squat position.
3. Your movement is only about 3-6 inches each time.
4. Repeat this for the desired time frame or repetitions and then repeat with the other leg.
Trainer's comments:
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Tuck Jump 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
Trainer's comments:
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Box Step Ups with Puck Hndling 1. Start by holding your hockey stick and puck handle a ball to the left side of the box.
2. Step up with the right foot until you reach the top of the box. Continue to stick handle the ball while on top of the box.
3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg and stick handle the ball on the opposite side of the box.
4. Stick handle the ball the entire time.
Trainer's comments:
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Lateral Step Ups with Hockey Stick 1. Stand beside the box you are going to be stepping up on. Start by holding your stick with one hand and stick handle the ball.
2. Next step up onto the box with your inside leg continuing to stick handle the ball.
3. Repeat for the desired repetitions and then repeat with the other side.
Trainer's comments:
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One legged squat with bar 1. Set balance bar on its end and hold the other end of the bar.
2. Pick one leg up off the floor and balance on one foot and your hands with the bar.
3. While using the bar for balance squat down into a 1/4-1/2 squat.
4. Return to the starting position and repeat according to the prescribed repetitions. Repeat with the other leg.
Trainer's comments:
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1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.
Trainer's comments:
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1 legged ball squat 1) Place flexaball against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.
3) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee to extend past the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially.
Trainer's comments:
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Wall Sit with ball 1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.
Trainer's comments:
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Wall Sit 1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.
Trainer's comments:
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Stationary Bodyweight Lunge 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.
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Parial Co-Contraction Lunges 1. Start in a lunge position.
2. Lower your back leg until your knee touches the floor.
3. Place one hand on the the tear drop muscle just on the inside of your knee.
Place other hand on the glute of same leg.
4. Now raise your back knee one inch off the floor and you will feel the two muscles contract.
5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position.
6. Repeat for the recommended repetitions.
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Power Jacks 1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.
Trainer's comments:
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Slideboard Bodyweight Reverse Lunge 1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees.
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg.
Trainer's comments:
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Protraction (Pushup) 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Extend at the elbows and pressing up at the shoulders separating the shoulder blades and arching the upper back.
5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Avoid hyperextension of the low back.
Trainer's comments:
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Chest/Shoulder handstand pushup 1. Start by placing your hands on the ground and then placing your feet up on the wall so that your are at least at a 45 degree angle.
2. Proceed to bend your arms into a pushup position until you have reached your full range of motion.
3. Extend your arms and return to the starting position and repeat for the desired repetitions.
Trainer's comments:
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180 Jump Drill (with rings) 1. Stand with feet hip-width apart.
2. Jump up and rotate body 180° in mid air and land in first cone. Immediately jump and return to forward position and land into next ring.
Repeat according to prescribed repetitions
Trainer's comments:
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Bounding with Rings 1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Trainer's comments:
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Lateral Stability Jumps 1. Stand with left shoulder facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Feet should land softly on box.
3. Step back down (not jump back down) and repeat according to prescribed reps.
Trainer's comments:
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Lateral Over/Under with Cones 1)Stand directly behind a bar or hurdle that is 12-18” above the floor.
2)On the “go” signal, you will perform a forward step over the bar with the left foot, push off with the right foot, and land in an athletic stance 1 foot on the opposite side of the bar.
3)Immediately upon landing squat down into a crouched position and step to the right or left under another bar that is 36” or taller.
4)Return to the starting position and repeat with the opposite foot. Focus on quickness and fluid movement.
Trainer's comments:
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Lateral Walk Overs 1. Stand with feet hip-width apart and with the bar to your left or right. Hands and arms should be behind your head.
2. Step over the bar with the closest foot to desired direction (left or right) using a feet together - feet apart motion. Set up bars 18” apart. You can set up as many bars as you’d like. The bars should be 12” or higher. Keep hips and shoulders squared throughout movement.
3. Repeat in opposite direction according to prescribed repetitions.
Trainer's comments:
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Multi-Directional Hurdle Jumps 1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.
2. Driving the arms up jump over hurdle.
3. In mid-air turn your body to the left or right and land with the hurdle to your side. Upon landing, quickly jump over next hurdle and face forward again before landing.
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Bounce, Bounce Jump onto Box Stand behind box and place one foot on top of box, heel close to the closest edge.
Bounce up and down twice and then push off the box and explode vertically to bring the other foot onto the box.
Step back down with your feet reversed.
Repeat with other leg and continue according to prescribed number of repetitions.
Trainer's comments:
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Lateral Step Up with Hop 1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.
Trainer's comments:
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Z-Pattern Cuts 1. Start by placing cones 5 yards wide and 5 yards apart at a 45 degree angle.
2. Starting at the first cone sprint to the second cone and plant on the outside leg and cut sharply towards the next cone.
3. Repeat this for the desired distance.
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Z-Pattern Runs 1. Start by placing cones 5 yards wide and 5 yards apart at a 45 degree angle.
2. Starting at the first cone sprint to the second cone and run around the outside of the second cone and cut towards the next cone.
3. Repeat this for the desired distance.
Trainer's comments:
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5 Star Jumps 1. Stand with feet slightly wider than hip-width apart in center of hexagon or star.
2. Jump forward to front side of hexagon/star and then back to the center.
3. Continue to each side of the hexagon/star in a clockwise motion and until you reach the prescribed number of revolutions.
4. Jumps should be done on the balls of feet quickly yet controlled.
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Up, Over, In (ladder) 1. Stand at foot of agility ladder.
2. Drive knee up towards chest and place that foot in first square.
3. Drive other knee up and land in next square then place your back leg into the same square as the second leg. Start with opposite leg and repeat on down the ladder.
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Lateral Runs with Rings 1. Stand with feet wider than hip-width apart. Hands and arms should be in a ready position.
2. Shuffle to desired direction (left or right) using a feet together - feet apart motion for approximately 15-20 feet. Keep hips and shoulders squared throughout movement and place each foot into ring.
3. Repeat in opposite direction according to prescribed repetitions.
Trainer's comments:
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Linear Stability Jumps 1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and jump up onto box. Feet should land softly on box.
3.Step back down (not jump back down) and repeat according to prescribed reps.
Trainer's comments:
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Bounding with Rings 1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Trainer's comments:
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ZigZag 1. Place cones in a row each 1 yard apart.
2. Step forward quickly and diagonally to the right of the first cone and then lead with the left foot to the left side of the second cone.
3. Repeat this back and forth for the desired distance.
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Box Drill with Rings 1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Repeat according to the prescribed number of repetitions.
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Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed.
4. Repeat with other leg and continue according to prescribed number of repetitions.
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Two Foot Zig Zap Hops 1. Stand to the left of the ladder approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not “double hop” upon each landing.
Trainer's comments:
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Step Jumps 1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.
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Hop Scotch with Rings 1. Stand with feet slightly wider than hip-width apart with each foot in a ring.
2. Hop forward using both feet and land in first single ring.
3. Continue hopping and separate your feet to land in each foot in a ring.
4. Continue hopping until desired distance is met and repeat according to the prescribed number of repetitions.
Trainer's comments:
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High Hurdle Jumps 1. Stand with feet slightly wider than hip width apart.
2. Perform a standing long jump over the first hurdle.
3. Upon landing, quickly jump over second hurdle. Remember to drive both arms forward to maximize jumps.
4. Hurdles should be near your maximum jump height.
Trainer's comments:
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One Foot Zig Zap Hops Stand to the left of the ladder approximately 1-2 feet away.
Forcefully push off one feet and land the on the other side of the ladder with the same foot.
Repeat and land foot back on the other side, continue repeating and so on down the ladder.
Do not “double hop” upon each landing.
Repeat with other leg.
Trainer's comments:
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1 Leg Lateral Box Hop 1. Stand on left foot with the right side of body facing the box.
2. Jump to the right using just the one foot.
3. Land on top of the box and then jump back down to the starting position
4. Repeat according to the prescribed number of repetitions.
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180 degree bag jumps 1. Start by facing the first bag and jumping with both feet over the bag and rotate while you are in the air to land facing the opposite direction.
2. In a continuous motion jump back and up over the second bag and rotate your body to land facing the original direction.
3. Continue doing this for the suggested number of repetitions.
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Lateral Weave 1. Start by holding your arms out to the side and laterally side step over the first bag and continue with stepping over the other bags.
2. Once you reach the end of the bags immediately repeat the side steps coming back over the bags to the starting position.
3. Repeat according to the desired repetitions.
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3 Ring Touch Drill 1. Stand with feet slightly wider than hip-width apart with one hand in the first ring.
2. Jump forward by leaping with one foot and land in front of the second ring and place opposite hand in the second ring. The first two rings should be apart enough to make it challenging to reach the second ring.
3. Now leap to your left or right and shuffle once to reach the third ring and again place the opposite hand into the final ring.
4. Return to the starting position and repeat according to the prescribed number of repetitions.
Trainer's comments:
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Hurdle Walks Stand with feet slightly wider than hip width apart with your arms behind your head.
Step over first hurdle and place your foot in-between the two hurdles.
In one continuous motion step with your other foot over the 2nd hurdle.
Continue stepping until the desired repetitions are met.
Hurdles should be 12” or higher.
Trainer's comments:
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Step Downs Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step forward 2-3 feet and place foot down onto ground. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
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Single Leg Hop to Box (1 foot land) 1. Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box using only 1 foot. Your foot should land softly on box.
3. Step back down (not jump back down) and repeat with other leg.
Trainer's comments:
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Hockey Z-Pattern Run 1. Start by placing cones 5 yards wide and 5 yards apart at a 45 degree angle.
2. Starting at the first cone sprint to the second cone and run around the outside of the second cone and cut towards the next cone.
3. Stick handle a ball while running through these cones maintaining control of the ball. Keep your back flat and head up.
4. Repeat this for the desired distance.
Trainer's comments:
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Single Leg Bound Over Hurdles 1. Stand on one foot.
2. Jump with one foot over the hurdle and land on the opposite foot.
3. Each takeoff should be from one foot - right foot should land and then the left foot should land in the next square or opening.
4. Do not “double hop” on foot-ground contact; keep hips and shoulders squared throughout movement. Hurdles should be 12” or higher. Repeat for desired number of repetitions.
Trainer's comments:
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Step Jumps 1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.
Trainer's comments:
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Lateral Step Down Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot down onto ground. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Trainer's comments:
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1 Leg Forward/Back Hop over Line Start on one leg with the other leg elevated off the ground. Jump over a line and land softly on the same foot that you jumped with.
Hop back to the starting position and repeat for the prescribed number of reps. Then repeat with the other foot.
Trainer's comments:
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1 Leg Lateral Line Hop 1. Stand with left foot directly beside a line.
2. Pushing off with the left foot, hop and land with left foot on the other side of the line.
3. Continue hopping back and forth till you hit the required repetitions. Repeat with other leg.
5. Remember to keep knees slightly bent.
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Single Leg Bound to Box 1. Assume a stance with your feet parallel and shoulder width apart.
2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box.
3. Land on opposite foot and repeat according to prescribed repetitions.
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Over/Under Hurdles 1. Stand directly behind a bar or hurdle that is 12-18” above the floor.
2 . On the “go” signal, you will perform a forward step over the bar with the left foot, push off with the right foot, and land in an athletic stance 1 foot on the opposite side of the bar. You should be facing to the left or to the right when the second foot is down.
3. Immediately upon landing with one foot squat down into a crouched position and step to the right or left with the other foot under another bar that is 36” or taller.
4. Return to the starting position and repeat with the opposite foot. Focus on quickness and fluid movement.
Trainer's comments:
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Hurdle Jumps 1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.
2. Driving the arms up and jump over hurdle.
3. Upon landing, quickly jump over next hurdle.
Trainer's comments:
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Tuck Jump and Sprint 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and immediately go into a sprint for the recommended distance.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
Trainer's comments:
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Single Leg Hop to Box (2 foot land) 1. Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box using only 1 foot. Land on the box with both feet.
3. Step back down (not jump back down) and repeat with other leg.
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Lateral Small Hurdle Jumps 1. Stand with feet slightly wider than hip-width apart with right side of body facing the first hurdle.
2. Hop to the right using both feet over each hurdle.
3. When you reach the last hurdle, keep the body facing in the same direction and hop back to the start point.
4. Repeat according to the prescribed number of repetitions.
Trainer's comments:
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Lateral Bounds 1. Stand to the left of the box. Jump using left foot onto the box.
2. Raise body using the right foot only until leg is extended
3. Lower to start position with both feet back on the ground. Repeat with other leg according to exercise prescription.
Trainer's comments:
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1 Leg Forward/Back Hop over Square Start on one leg with the other leg elevated off the ground. Jump over a square and land softly on the same foot that you jumped with.
Hop back to the starting position and repeat for the prescribed number of reps. Then repeat with the other foot.
Trainer's comments:
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Bench Dip 1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.
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Dip 1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.
Trainer's comments:
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Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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:
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Wide Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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:
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Fingertip Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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:
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Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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 |