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*Triceps Extension *Triceps Extension
[[Image:trecps extension.jpg]] [[Image:trecps extension.jpg]]
-*Bicep Curl+*Bicep Curl: Standing stright, holding the bar infront of you, moving only your foreamrs, lift bar towards chest and then back down.
[[Image:bicep curl.jpg]] [[Image:bicep curl.jpg]]
*Bench Press *Bench Press
Line 171: Line 171:
*Triceps Kick-Backs with Machine *Triceps Kick-Backs with Machine
[[Image:Kick-Backs with Machine.jpg]] [[Image:Kick-Backs with Machine.jpg]]
-*Dumb bell Shrugs+*Dumb bell Shrugs: Holding dumbells in each arm, shrug your shoulders or lift your shoulders upwards and then back down.
[[Image:Dumb bell shrugs.jpg]] [[Image:Dumb bell shrugs.jpg]]
*Rhomboid Rows *Rhomboid Rows
[[Image:Rhomboid Row.jpg]] [[Image:Rhomboid Row.jpg]]
-*Supinated Wrist Curls+*Supinated Wrist Curls: With forarm placed on bench, have wrist hanging over the edge. Holding a dumbell(hand supinated) flex your wrist keeping your forarm on the bench. Rotate between each arm.
[[Image:supinated wrist curles.jpg]] [[Image:supinated wrist curles.jpg]]
*Assisted Pull-Ups on Machine *Assisted Pull-Ups on Machine
Line 181: Line 181:
'''Lower Body Exercises''' '''Lower Body Exercises'''
-*Weighted Lunges+*Weighted Lunges: refer to lunges. This is the same thing just adding weights.
[[Image:Weighted Lunges.jpg]] [[Image:Weighted Lunges.jpg]]
-*Weighted Squats+*Weighted Squats: Holding a dumbell at chest kevek===
[[Image:Weighted Squats.jpg]] [[Image:Weighted Squats.jpg]]
*Fire Hydrants *Fire Hydrants
[[Image:Fire Hydrants.jpg]] [[Image:Fire Hydrants.jpg]]
-*Hip Abduction & Adduction+*Hip Abduction & Adduction: This is performed on a machine where you are sitting down and either forcefully pushing your thighs outwards, or squeezing your thights inwards. Abduction would opening your legs against resistence and addcution would be closing your legs against resistence.
[[Image:Abduction & Adduction.jpg]] [[Image:Abduction & Adduction.jpg]]
-*Calf Raises +*Calf Raises: This is performed on a machine where you are going from flat foot to being on your toes and back down. Weight can be added so when you push to get on your toes, there is resistence being added to make it more difficult.
[[Image:calf raises.jpg]] [[Image:calf raises.jpg]]
*Straight Leg Deadlifts *Straight Leg Deadlifts
Line 204: Line 204:
http://verilymag.com/wp-content/uploads/2013/03/AbWorkout03-8_edit.jpg http://verilymag.com/wp-content/uploads/2013/03/AbWorkout03-8_edit.jpg
*Ankle Touches *Ankle Touches
-*Plank on forearms+*Plank on forearms: First laying on your stomach with your forarms on the ground infont of you making a triangle, lift your stomach off the ground so all the weight is placed on your forams and your toes.
[[Image:plant on forearms.jpg]] [[Image:plant on forearms.jpg]]
*Plank walk-outs *Plank walk-outs
-*Plank with Leg Lift +*Plank with Leg Lift: While in the plank position, instead of having weight on both legs, you have to lift one leg off the ground, putting all the weight on your forarms and your one leg.
[[Image:plant with leg lift.jpg]] [[Image:plant with leg lift.jpg]]
-*Leg raises+*Leg raises: Laying on your back, with your legs stright and flat on the ground, slowly lift your legs (keeping them together) off the floor but only around 20cm off the ground
[[Image:leg raises.jpg]] [[Image:leg raises.jpg]]
*Leg Lift Switches *Leg Lift Switches
Line 228: Line 228:
'''Plyometric Exercises''' '''Plyometric Exercises'''
-*Fast Skipping+*Fast Skipping: This is simply spinning a rope around your body and jumping over it every time it hits the floor. This is done at a very fast pase.
[[Image:Fast Skipping.jpg]] [[Image:Fast Skipping.jpg]]
*Box Jumps *Box Jumps

Revision as of 00:51, 12 November 2013

Contents

Group 1: Jade Watts, Melissa Mahony, Katie Strmec, Nick Kiatipis, Sam Young

Consult: Tuesday September 24th at 12pm

Group Members: Sam, Nick & Katie

  • Is email your preferred form of communication, or is there another way you would rather be contacted?

-Email is the best way to contact this client.

  • The physical activity testing we will be conducting require some of the results to be compared to gender and age related norms. For these purposes, what is your age?

- 38 years old.

  • Do you have any medications that would affect your exercise performance? (cardiac related medications)

- No, the client is not taking any medications that could effect exercise.

  • Do you have any health issues that would effect your exercise performance?

- No, the client is not aware of any health issues.

  • Do you have any injuries?

- No, the client does not have any injuries. They did mention they had a sore wrist but it was not seriously injured.

  • Do you have any previous physical activity experience?

- Yes, the client exercises frequently. They regularly engage in spin class, running, light resistance training and other recreational activities such as walking their dog. The client was also a competitive swimmer and track athlete.

  • Do you prefer certain types of exercises? Any specific equipment you prefer using?

- The client wants to focus on strength training, in particular upper body strength training. The client mentioned a slight dislike for resistance training machines such as the smith machine so they will mostly prefer using free weights. The client also said they were open to things like super sets and plyometrics.

  • Have you played any sports or done aerobic classes in the past/present?

- Yes, the client mentioned they were a competitive swimmer as well as track athlete.

  • Do you have any allergies we should be aware of?

- No, the client does not have any allergies we should be aware of.

  • What are your expectations/goals for the program?

- The client wishes to improve upper body strength and by doing so they wish to be able to successfully complete a pull-up.

  • What is your availability during the week to work with us?

- The client is available Monday-Friday from 12pm-1pm or anytime after 4:30pm. They also said they could train on weekends as well if needed.

  • Would you be willing to do do take home exercises on your own time?

- Yes, the client said they would be willing to complete take home exercises.

Assessments: Wednesday October 2nd at 12pm

Group Members: Jade & Melissa

This assessment will be performed in the following order:

Warm up:

  • 1 walking lap of the 200m track
  • 2 jogging laps building the clients intensity every 100m for a total of 200m
  • 50m of walking lunges, 20m of high knees, 20m of kick backs and 10m walking

1. Body Composition Measurements such as

  • Height = 6ft
  • Weight = 157lbs
  • Calculation of BMI (BMI= weight (in lbs)/ (Height x Height)(in inches) x 703) = 21.29 (normal)
  • Bicep circumference = 29cm
  • Chest Circumference = 84cm
  • Waist Circumference = 86cm
  • Hip Circumference = 103cm
  • Waist to Hip Ratio = 0.835 (high, however the client does not show any noticeable high risk factors in her body type. We believe this is a limitation of the assessment.)

2. Vital Signs

  • Resting Heart Rate = 75bmp (Average)

3. Cardiovascular Assessment

  • 12 Minute Run = 2150m

VO2 Conversion= 46.32 (90th percentile) (0.00268x distance (in meters)- 11.3)

4. Strength Assessment

  • Flexed Arm Hang = 1st trial 13.4 sec, 2nd trial 2.3sec (This test was used because the client specifically stated in the consultation that their personal goal was to be able to perform 1 Pull-up. No normative data is found, however this test will be used for comparison purposes)
  • 1 Minute Sit up Test= 27 sit-ups (good)

5. Balance Assessment

  • Star Balance Test

Left Leg Anterior = 81.5cm Anteromedial = 84cm Medial = 87 cm Posteromedial = 95cm Posterior = 97cm Posterolateral = 89cm Lateral = 76.5cm Anterolateral = 73cm

Right Leg Anterior = 75cm Anteromedial = 83.5cm Medial = 82.5 cm Posteromedial = 78cm Posterior = 77cm Posterolateral = 75.5cm Lateral = 61cm Anterolateral = 69.5cm

There was significant differences found between the right and left leg. This could be due to a range of motion issue in the leg hip. Further assessment to the hip using a goniometry to measure joint range of motion in the hip such as: flexion, extension, abduction, adduction, medial and lateral rotation.

6. Strength Assessment

  • Wall Sit Test = 39.8 second (good)

7. Flexibility Assessment

  • Sit and Reach Test = 12.2 inches(31cm) 10th percentile

This could be due to a limitation in the assessment. The client has long lower limbs and shorter arms therefore the test would not take that in to account.

Cool Down

  • 2 lapping walks of the track
  • Pectoral wall stretch (2x for 30seconds)
  • Hamstring Stretch on ground (2 x for 30 seconds)
  • Cobra stretch (30 second hold)

Notes:

  • The warm up was condensed to 2 jogging laps around the track. Followed by 10-20m of: walking lunges, high knees, and kick-backs for each.
  • Resting heart rate was not taken prior to the 12 minute run. During the first training session resting heart rate will need to be taken prior to the execution of physical activity
  • Due to a time constraint within the assessment session the flexibility assessment was not achieved. During the first training session, the sit and reach test will be performed prior to exercising.
  • Cool down was shortened to 1 walking lap of the 200m track with arm stretches as the client walked.

Smart Goals

1.To increase upper body strength. This will be completed by utilizing exercises such as lat pull down, assisted pull ups, shoulder press, triceps extension and bicep curl in order to complete our clients goal of one unassisted pull up.

2.To increase lower body strength by incorporating weighted lunges, straight dead lifts and weighted squats/squats with push press. By using these exercises muscle strength and endurance will be increased in turn increasing their wall sit score from an average to good rating (40-60 seconds)

3.Increase core strength by doing exercises such as lower static hold, plank, plank walk out, ankle touches and leg raises. These exercises will help to improve her sit up score from good to excellent.

4.Increase balance by doing activities such toe touches, bosu ball stands, medicine ball catches and similar exercises which will lead to an improved score in the star balance test. We also want to work on equalizing stabilization between both legs. This can be accomplished by working on stabilization of the right leg and range of motion in the left leg.

Exercises

Dynamic Stretches

  • High Knees/ Knees to Chest: Each step bring your knee as close to your chest as possible and alternate between legs.

Image:Bootcamp-high-knees.jpg http://www.womenshealthmag.com/files/images/bootcamp-high-knees.jpg

  • Walking Lunges: Take a step keeping your farthest foot planted on the ground infront of you, squat down so your back knee almost touches the floor. Alternate this patten between legs while moving foward

Image:walkinglunge.jpg http://www.womenshealthmag.com/files/wh6_uploads/images/twitter-bboe-wo-4.jpg

  • Arm Swings
  • Kick Backs

Image:kickbacks.jpg http://images.meredith.com/fitness/images/2010/06/ss_101570065_w.jpg

  • Cross Overs

Image:crossovers.jpg http://farm8.staticflickr.com/7146/6421349223_4c390bcfcc.jpg

Static Stretches

  • Hip Flexor

Image:Hip Flexors.jpg

  • Hamstring: Sitting on the floor with you one leg extended out and your other leg folded in, reach for your foot(grabbing it if possible)and pull towards you

Image:Hamstrings.jpg

  • Triceps

Image:Triceps.jpg

  • Cobra

Image:Cobra.jpg

  • Lat Stretch

Image:Lats.jpg

  • Pectoral Stretch: standing parallel to a wall, place your should against the wall and extend your arm behind you so its in line with your shoulder. You then want to rotate your body away from the wall without taking your shoulder off of the wall

Image:Pecs.jpg

  • Quadriceps: standing on one foot, hold your ankle of the opposite leg behind your butt, pull your ankle up and towards your butt while keeping your knees in the same position.

Image:Quads.jpg

  • Rhomboid: wrap both your arms around yourself like you are giving yourself a hug and pull outwards on either shoulder blade.

Image:Rhomboid.jpg

Upper Body Exercises

  • Lat Pull Down

Image:lat pull down.jpg

  • Shoulder Press

http://www.foodielovesfitness.com/wp-content/uploads/2012/02/dumbbell-shoulder-press1.jpg Image:dumb bell shoulder press.jpg

  • Triceps Extension

Image:trecps extension.jpg

  • Bicep Curl: Standing stright, holding the bar infront of you, moving only your foreamrs, lift bar towards chest and then back down.

Image:bicep curl.jpg

  • Bench Press

Image:bench press.jpg

  • Triceps Kick-Backs with Machine

Image:Kick-Backs with Machine.jpg

  • Dumb bell Shrugs: Holding dumbells in each arm, shrug your shoulders or lift your shoulders upwards and then back down.

Image:Dumb bell shrugs.jpg

  • Rhomboid Rows

Image:Rhomboid Row.jpg

  • Supinated Wrist Curls: With forarm placed on bench, have wrist hanging over the edge. Holding a dumbell(hand supinated) flex your wrist keeping your forarm on the bench. Rotate between each arm.

Image:supinated wrist curles.jpg

  • Assisted Pull-Ups on Machine

Image:assisted pull-ups on machine.jpg

Lower Body Exercises

  • Weighted Lunges: refer to lunges. This is the same thing just adding weights.

Image:Weighted Lunges.jpg

  • Weighted Squats: Holding a dumbell at chest kevek===

Image:Weighted Squats.jpg

  • Fire Hydrants

Image:Fire Hydrants.jpg

  • Hip Abduction & Adduction: This is performed on a machine where you are sitting down and either forcefully pushing your thighs outwards, or squeezing your thights inwards. Abduction would opening your legs against resistence and addcution would be closing your legs against resistence.

Image:Abduction & Adduction.jpg

  • Calf Raises: This is performed on a machine where you are going from flat foot to being on your toes and back down. Weight can be added so when you push to get on your toes, there is resistence being added to make it more difficult.

Image:calf raises.jpg

  • Straight Leg Deadlifts

Image:straight lef deadlifts.jpg

  • Hamstring Curl

Image:Hamstring Curl.jpg

  • Dogma Leg raise

Image:buttlifts.png http://foodielovinle.files.wordpress.com/2012/03/glutes1b.jpg

Core Exercises

  • Lower Static Hold

Image:lowerstatichold.jpg http://verilymag.com/wp-content/uploads/2013/03/AbWorkout03-8_edit.jpg

  • Ankle Touches
  • Plank on forearms: First laying on your stomach with your forarms on the ground infont of you making a triangle, lift your stomach off the ground so all the weight is placed on your forams and your toes.

Image:plant on forearms.jpg

  • Plank walk-outs
  • Plank with Leg Lift: While in the plank position, instead of having weight on both legs, you have to lift one leg off the ground, putting all the weight on your forarms and your one leg.

Image:plant with leg lift.jpg

  • Leg raises: Laying on your back, with your legs stright and flat on the ground, slowly lift your legs (keeping them together) off the floor but only around 20cm off the ground

Image:leg raises.jpg

  • Leg Lift Switches

Image:leg lift switches.jpg

  • Flutter Kick on elbows
  • Superman

Image:superman.jpg

  • Bridge

Image:Bridgeabs.jpg

Balance Exercises

  • Bosu Balance

Image:bosu ball balance.jpg

  • Single Leg Deadlift stretch

Image:single leg deadlift.jpg


Plyometric Exercises

  • Fast Skipping: This is simply spinning a rope around your body and jumping over it every time it hits the floor. This is done at a very fast pase.

Image:Fast Skipping.jpg

  • Box Jumps

Image:Box Jumps.jpg

  • Fast Feet

Image:Fast Feet.jpg

  • Mountain Climbers

Image:Mountain Climbers.jpg

  • Knee tuck Jumps

Image:Knee tuck Jumps.jpg

  • Burpees

Image:Burpees.jpg

  • Chest passes with Medicine Ball

Image:Chest passes with medicine ball.jpg

  • Standing Twist passes with Medicine Ball

Image:Twist passes with medicine ball.jpg

  • Ball Slam

Image:Ball Slam.jpg

  • Squat Jumps

Image:Squat jumps.jpg

  • Heisman

Image:Heisman.jpg

  • Army Plank

Image:Plank.jpg

  • Ladder in and out

Image:Ladder in and out.jpg

  • Crunchie Frogs

Image:Crunchie Frogs.jpg

Training Session # 1: Thursday October 3rd 2013 at 4:30pm- 6pm in the Zone

Group Members: Katie & Jade

Pre Work- Out Notes:

  • All static stretching should be performed to the point of tension, and the stretch should be held until the tensions subsides, at which point the client will release stretch and repeat if need be.
  • As this is our first in gym session with our client the program for today was to instruct the client through a variety of exercises that will be used over the course of the program. Using light weight and lower number of repetitions the client will work through the exercises with emphasis on form. The program is also restricted to a strict weights and core regimen as opposed to the circuit/ interval style the client prefers. Upcoming training sessions will be tailored to her preference of circuit training with the implementation of these weight resisted exercises.
  • Weight and Repetitions: For the first session the trainers will judge what weight our client is comfortable with, and how many repetitions of that exercises at that weight our client can perform.

Take resting heart rate before beginning of the session. (75bpm)

Warm Up:

  • 5 Laps running around the track

Dynamic Stretching

  • Knee to Chest Walk
  • Walking lunges
  • Arm Swings
  • Dynamic Shoulder Swing with Static Hold

Notes: No modifications were made to the warm-up.

Sit and Reach Re-Test- Results found above in the assessment

Goniometry Assessment of Hip

  • Flexion- Left (0-91 degrees), Right (0-91 degrees)
  • Extension - Left (91-0 degrees), Right (91-0 degrees)
  • Abduction - Left (0-16 degrees), Right (0-15 degrees)
  • Adduction - Left (0-15 degrees), Right (0-25 degrees)

The Client mentioned that in the past she had experienced hip pain from the positioning they held their first child while pregnant with their second. The client mentioned that occasionally when they ran their hip became sore, although this pain has not occurred in the past few months. Based on the goniometry assessment the range of motion is equal between their left and right hip for flexion, extension and abduction, however the left hip has a significant smaller range of motion during adduction.

Lat Pull-Down

  • 2 sets x 12 reps
  • Weight: 50lbs

Notes: The client completed 2 sets of 12 reps with a weight of 50lbs. Proper technique was maintained throughout the duration of the activity. The client had roughly 1 minute rest between sets.

Straight Dead Lift

  • 1 set x 12 reps
  • Expected Weight: 55lbs.

Notes: The client completed 1 set of 12 reps with a weight of 55lbs. The client lost form after 8 repetitions with their knees bending utilizing their quadriceps as their hamstrings became tired. The client had first tried a lower weight of 30lbs and mentioned it felt to light, however when increasing the load they were unable to maintain proper technique.

Weighted Lunges

  • 2 sets x 12 reps
  • Expected Weight: 15 lbs. per hand

Notes: The client performed 2 sets of 12 reps with a weight of 15 lbs in each hand. This exercise was done by walking 6 steps and then turning around and walking back. The clients back leg often became greater than 90degrees and their right foot became unstable causing an inward rotation.

Shoulder Press

  • 1 x 12 reps, 1 x 8reps
  • Expected Weight: 15 lbs. per hand

Notes: The client performed 1 set of 12 reps and 1 set of 8 reps both with 15lbs in each hand. The decrease in reps was due to no lower weights available however the client was showing weakness in their left shoulder and was unable to complete 12 reps.

Triceps Extension

  • 2 sets x 12 reps
  • Expected Weight: 8 lbs.

Notes: The client performed 2 sets of 12 reps with 8lbs in each hand. The client was familiar with this exercise and great technique was observed. An increase in weight would be recommended for this exercise.

Weighted Squat

  • 2 sets x 12 reps
  • Expected Weight: 40 lbs.

Notes: The client used the 40lb Ez Curl bar completing 2 sets of 12 reps. The client was unable to keep her core engaged causing her to flex her trunk while performing the last few reps of each set.

Core:

  • Lower static hold
    • 30 seconds x 2
  • Ankle Touches
    • 20 rep’s per leg x 2
  • Plank on Forearm
    • 30 seconds x 2
  • Plank Walk Out’s
    • 5 x 3 step walk outs
  • Leg Raises
    • 15 reps

Notes: The core was completed in a with the first 3 exercise. Plank Walk outs were done 3x 5walk outs with a 3 second pause when in the plank position. Leg raises she completed 15 reps for 1 set. Plank for 30 seconds was not challenging enough for the client. The second set of planks we increased the hold for 45 seconds. The client found the lower static hold as well as the leg raises very challenging.

Cool Down:

  • 2 jogging laps, 1 walking lap

Static Stretching:

  • Hip flexor stretch
  • Hamstring stretch
  • Triceps stretch
  • Cobra Stretch
  • Lat Stretch (both arms of the wall head looking down)

Notes: No jogging laps or walking laps were performed. We held each of the stretches listed above for 30seconds. The client enjoyed the hip flexor and Lat Stretch mentioning that both of those muscle were particular sore.

Training Session #2: Monday, October 7th 2013 at 12:00- 12:50 p.m. in The Zone

Group Member(s): Jade

Pre Work-out Notes:

  • All static stretching should be performed to the point of tension, and the stretch should be held until the tensions subsides, at which point the client will release stretch and repeat if need be.
  • During this training session the muscle groups: bicep brachii, pectorallis minor and major, quadriceps, hip abductors and core will be targeted using a muscular endurance based program.
  • The client will have relatively short rest such as 30seconds between exercises while working dissimilar muscle groups in a circuit based training program. Between rounds of the circuit the client will have 3 minutes rest.
  • All equipment such as: free weights (expected: 2 15lbs,1 30lb),and mats will be used upstairs by the track to create easy transition time between exercises.

Warm up:

  • 3 jogging/running laps of the 200m track
  • 2 x 100meter build to a sprint with 30 seconds rest in between
  • dynamic stretching (kick backs, high knees, cross-overs)

Circuit:

1.Single arm bicep curl

  • 12 reps with 10lbs in each hand (Increase is needed for next session)

30 seconds rest

2.Sit ups with arms at side

  • 20 reps

30seconds rest

3.Fire hydrants

  • 15 reps each leg (limited range of motion in clients left side)

30 seconds rest

4.Single leg lift switches/ Flutter Kicks on Elbow for 20seconds

  • For the first set initial plan was to do single leg lift with switches every 3 seconds however the client had pain in her left hip after 10 reps. The client mentioned their hip hurt when the hip was flexed with straight legs. For the next round of the circuit the exercise was switched to low level flutter kicks for a 20second duration. This exercise was challenging for the client however did not cause them pain.

30seconds rest

5.Free weight bench press

  • 12 reps with 15 lbs each hand (increase recommended for the next session)

30seconds rest

6.Supermans

  • 20 reps

30seconds rest

7.Squats with weights

  • 12 reps

For the first set the client had 15lbs in each hand resting at her side. The client was unable to keep form (flexing her trunk) after 8 reps so the exercise was stopped. For the second set the client was given 10lbs and asked to hold it in front of her chest so they became more conscious of their leaning forward as they performed the exercise. The client was also given a mat to place under her heals to remain stable while doing the exercise. This helped the client keep proper form for the entirety of the 12 repetitions.

30seconds rest

8.Plank

  • 45 second hold

The client required reminders to raise her hip.

3minutes rest with 1 walking. Repeated the circuit twice.

Bosu Ball balance

  • 45seconds on the ball with:
    • 15 seconds standing with arms at her side
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in from of the chest
    • 5 seconds with both arms extended behind the back

The client required help getting on and off the bosu ball. The client found the arms at the left side and behind them difficult to complete.

Cool down:

  • 1 walking lap of the track
  • Static stretching
    • Quadriceps stretch
    • Single arm pectoral stretch (performed on the wall)
    • Cobra Stretch

Training Session # 3: Tuesday October 8, 2013 from 12:10- 12:50 in the Zone & Track

Group Members: Nick, Sam and Melissa

Pre-Workout Notes:

  • For this exercise session we will be doing a Reverse Pyramid scheme 3 sets (1st set is 6-8 reps) (second set is 8-10) (third set is 10-15) rest times will be for 1-1.5 mins.
  • This workout was organized to counter the muscle groups used in our previous work out. The main muscles used were: Latissimus Dorsi, Hip Abductors, Triceps Brachii, Trapezius and Rhomboids, Gastrocnemius and Soleus, and the Abdominals.
  • We were only able to complete 2 sets of some exercises due to time constraints which also resulted is short rest at times.

Warm Up:

  • 3 laps around track moderate pace
  • Dynamic stretching (butt kicks, lunging twists, arm swings, high knees, and side bends)

Exercises:

1. Lat Pull Downs

  • Set 1: 8 repetitions at 70lbs
  • Set 2: 10 repetitions at 60lbs
  • Set 3: 12 repetitions at 60lbs

- Client said the workload was appropriate; not too little, not too much.

2. Hip Abduction

  • Set 1: 8 repetitions at 80lbs
  • Set 2: 10 repetitions at 70lbs
  • Set 3: 20 repetitions at 70lbs

- The ease of the third set suggests good leg strength - Weight increase required

3. Triceps Kick Back (using machine)

  • Set 1: 6 repetitions on each arm at 20lbs
  • Set 2: 8 repetitions on each arm at 15lbs

4. Dumbbell Shrugs

  • Set 1: 8 repetitions on each arm at 25lbs
  • Set 2: 10 repetitions on each arm at 25lbs

5. Calf Raises

  • Set 1: 8 repetitions at 120lbs
  • Set 2: 10 repetitions at 100lbs
  • Set 3: 20 repetitions at 100lbs

- Again, good leg strength resulted in ease of third set - Weight increase required

6. Bent-Arm Planks

  • Set 1: 60s
  • Set 2: 60s
  • Set 3: 60s

Cool Down:

  • 3 laps around track at moderate pace
  • Static stretching (triceps,

Training Session #4: Take Home Workout

  • Group Member: Katie
  • To be completed between October 9th - 15th
  • Client has access to the community YMCA gym to complete the workout

Warm-Up:

  • 3 laps of jogging on a track

OR

  • 5 minutes of moderate paced running on a treadmill
  • 3 Intervals of: 30 second sprint / 30 seconds rest on treadmill

OR

  • 3 Intervals of: 100m sprint on track / 100m walk

Dynamic Stretching

  • 100m of butt kicks, high knees and cross overs
  • Active lunges, stationary or traveling
  • Arm swings- with static hold on wall to point of tension, hold stretch till tension subsides

Total Body Circuit:

  • For this workout the client will perform exercises from this weeks sessions, but instead of working specific muscle groups the client will perform lighter weight and higher repetitions of each of the exercises to work the total body with focus on technique and form.
  • 1-2 minutes rest allowed between exercises


Repeat Twice:

  • Lat Pull Downs
    • 15 reps at 50 lbs
  • Supermans
    • 20 reps x 2 sets
  • Single Arm Bicep Curl
    • 15 reps at 10 lbs (each arm)
  • Fire Hydrants
    • 20 reps (each leg)
  • Triceps Extension
    • 15 reps at 8 lbs (each arm)
  • Lower static Hold
    • 30s x 2 sets
  • Free Weight Bench Press
    • 15 reps at 15 lbs (in each hand)
  • Traveling Lunges with Weight
    • 20 reps at 10 lbs (in each hand)
  • Planks
    • 45s x 2 sets
  • Calf Raises
    • 15 repetitions at 100 lbs

Cool Down:

  • 2 jogging laps, 1 walking lap of the track

Static Stretching

  • Quadriceps stretch
  • Single arm pectoral stretch (performed on the wall)
  • Cobra Stretch
  • Triceps Stretch

Notes:

  • Client adjusted resistance on Lat Pull Down to 60 lbs
  • Client adjusted resistance on Triceps Extension to 10 lbs
  • Client adjusted resistance on Bench Press to 20 lbs each hand for a total of 40 lbs resisted

Training Session # 5: Thursday October 17, 2013 from 12:10- 12:50 in the Zone & Track

Group Members: Melissa & Jade

Note: In this circuit we want to make sure during 2nd time around, that we decrease the weight being lifted and increase the number of reps performed. This will increase muscle strength using the decreasing pyramid method.

Warm up:

  • 2 jogging/running laps of the 200m track
  • 2 x 100meter build to a sprint with 30 seconds rest in between
  • dynamic stretching (kick backs, high knees, cross-overs)

Circuit:

1.single-leg straight-leg deadlift reach

  • (core stability, hamstring flexibility, dynamic balance): standing on your left leg, holding a weight in your right hand, lean forward( letting the weight bring you close to the floor), while bringing your right leg backwards and up (keeping back straight and squeeze your glutes together to bring you back to starting position)
  • Set 1:6x 17.5lbs
  • Set 2:6x17.5lbs

Notes: showed improvements with balance on the second set.

2.Bench Press( biceps, pectorals, deltoids, traps)

  • Set 1: 12x 20lbs
  • Set 2: 8x22.5lbs, finished with 4x20lbs

Notes: During her home workout she completed 12 reps comfortably with 20lbs, we continued with that weight for the 1st set, confirming it was to easy. We then increased the weight to 22.5 but the client was only able to perform 8 reps, we finished the rest of the reps using the 20lbs.

3.Leg press, using resistance band

  • Set 1:12 reps using the purple resistance band
  • Set 2: 12 reps using the purple resistance band

Note: Client felt this exercise worked the abdominal muscle more than the Quadriceps due to the inability to relax the shoulders while performing the exercise.

4.Rhomboid Row (Rhomboids)

  • Set 1: 12reps x 12.5lbs
  • Set 2: 12 reps x 15lbs

Notes: During the completion of the first set it was established that that weight was to easy for the client however this was the first time performing the exercise. We needed to ensure proper technique was maintained. During the second set we increased the weight.

5.Squats with weights

  • Set 1: 12reps x 20lbs
  • Set 2: 12 reps x 20lbs

6.Palms-Up Barbell Wrist Curl Over A Bench(brachioradialis)

  • Set 1: 12reps x 20lbs (Left side), 12reps x 12.5lbs (Right side)
  • Set 2: 12reps x 20lbs (Left side), 12reps x 12.5lbs (Right side)

Note: The client mentioned she had pain in her right wrist with the heavier weight. We decreased the weight and asked her to immediately stop the exercise if the pain continues. The client felt 12.5lbs for her right wrist was a comfortable weight without pain.

7.Weighted lunges

  • Set 1: 12reps x 20lbs
  • Set 2: 12reps x 20lbs

8.Core

  • Plank on Forearm 60 seconds x 2
  • Plank Walk Out’s 1. 8 x 3 step walk outs 2. 5x3 step walk outs
  • Leg Raises 20 reps x2

Cool down

  • 1 walking lap of the track
  • Static stretching
  • Hamstring stretch
  • Rhomboid stretch
  • Single arm pectoral stretch (performed on the wall)

Training Session #6: Friday October 18, 2013 from 12:10- 12:50 in the Zone & Track

Group Members: Katie, Jade & Melissa

Warm-Up

  • 3 jogging/running laps of 200m track
  • 2 running laps, building to sprint throughout the 200m
  • Dynamic stretching (butt kicks, high knees, walking lunges, cross-overs, arm swings)

Circuit

  • 3 cycles of the circuit will be completed with increasing weight and decreasing reps for each exercise using the pyramid method.

Image:gravitron.jpg http://www.core-condition.com/wp-content/uploads/2012/06/gravitron.jpg

Assisted Pull-Ups on Gravitron

    1. - 12 reps at 33 lbs (#9)
    2. - 10 reps at 40 lbs (#8)
    3. - 8 reps at 47 lbs (#7)

Fire Hydrants

    1. - 20 reps
    2. - 15 reps
    3. - 10 reps

Triceps Kick Backs

    1. - 12 reps at 10 lbs
    2. - 10 reps at 12 lbs
    3. - 8 reps at 15 lbs

Image:planks leg lift.jpg http://www.womenshealthmag.com/fitness/stabilization-a

Plank with Leg Lift

    1. - 30 seconds
    2. - 45 seconds
    3. - 1 minutes

Bicep Curls

    1. - 12 reps at 15 lbs
    2. - 10 reps at 12 lbs
    3. - 8 reps at 15 lbs

Image:hamstring curl.jpg http://nz.lifestyle.yahoo.com/mens-health/fitness/tips-advice/article/-/5929866/

Hamstring Curl with Dumbbell

    1. - 12 reps at 10 lbs
    2. - 10 reps at 12 lbs
    3. - 8 reps at 15 lbs

Image:bridgehold.jpg http://masterexercise.com/the-bridge-is-the-best-exercise-for-the-butt/

Bridge Hold

    1. - 30 seconds
    2. - 45 seconds
    3. - 1 minute


Cool Down:

  • 2 jogging laps, 1 walking lap of the track

Static Stretching

  • Quadriceps stretch
  • Single arm pectoral stretch (performed on the wall)
  • Cobra Stretch
  • Triceps Stretch

Notes:

  • Expected weights for the assisted pull ups displayed is the amount of body weight the client will be lifting through the repetitions, the remainder of the clients body weight is assisted by the gravitron machine
  • Resistance for assisted pull-ups was adjusted to what the machine offered at each resistance interval.
  • Client was reminded to keep hips up and inline with the body on the bridge exercise.
  • Weight increase required for Hamstring Curl with Dumbbell

Training Session 7: Monday October 21st, 2013 12:10-12:50pm at The Zone

Group Members: Jade

Warm up:

  • 3 laps of track jogging
  • dynamic stretching: arm swings, high knees, butt kicks, skipping)

Circuit

Lat Pull Down

  • Set 1- 12 x 60 lbs
  • Set 2- 10 x 70 lbs
  • Set 3- 8 x 70 lbs

Notes: During set 2 the client needed a reminder to lift her chest and avoid leaning back to bring down the bar. The weight during he second set was challenging for the client so we remained at the same weight for the final set of 8 reps.

Hip Adduction with resistance band

  • Set 1- 15 reps
  • Set 2- 12 reps
  • Set 3- 10 reps

Notes: The black stretch cord was used for this exercise. The client felt that this exercise was fairly easy.

Dumbbell Flies

  • Set 1- 12 x 5 lbs
  • Set 2- 10 x 8 lbs
  • Set 3- 8 x 8 lbs

Fire Hydrants

  • Set 1- 15 reps
  • Set 2- 12 reps
  • Set 3- 10 reps

Bench Press

  • Set 1- 12 x 17.5 lbs
  • Set 2 – 10 x 22.5 lbs
  • Set 3- 8 x 22.5 lbs

Notes: The intended weight for the first set was 20lbs however this weight was in use. The increase from set 1 to set 2 created a challenge for the client, therefore the client continued with 22.5lbs for the final set. An increase to the weight is required for 8 reps to a weight of 25lbs.

Lower Static Hold

  • 3 x 30 sec

Side Plank with Dip

  • 3 x 10 dips

Crunches legs up

  • 3 x 15 reps

Cool Down

  • 2 jogging laps
  • static stretching: pectoral stretch, cobra, Lat stretch

Training Session 8: Wednesday October 23rd, 2013 12:10-12:50pm at The Zone

Group Members: Nick & Katie

  • 8 laps of track jogging
  • 2 laps of running building to sprint throughout the 200m
  • dynamic stretching: arm swings, high knees, butt kicks, skipping)

Circuit 1:

  • 30 seconds of: (repeat 2x)
    • Squat jumps
    • 1,2,3 Heisman
    • Fast Feet
    • Army Plank
    • Ladder in and out
  • 2 minute break

Notes

  • Client was reminded to initiate jump squats by pressing hips and buttock backward as if to sit in a chair while keeping chest up and back straight.

Circuit 2:

  • Repeat 2x
    • 12 burpees with long jump
    • 15 chest passes with medicine ball (10lb Ball)
    • 15 crunchie frogs
    • 12 slam ball
  • 2 minute break

Cool Down

  • 2 walking laps
  • static stretching: pectoral stretch, cobra, Lat stretch

Training Session 9: Friday October 25th 2013 12:10pm - 12:50pm at The Zone

Group Members: Nick and Sam

Warm Up

  • 3 laps of track
  • Dynamic stretching
    • Twisting lunges. butt kicks, high knees
  • Static stretching
    • Triceps, shoulders, quadriceps, hamstrings, groin

Circuit

  • Biceps with ez curl bar
    • Set 1- 12 x 25 lbs
    • Set 2- 10 x 35 lbs
    • Set 3- 8 x 35 lbs
  • Note: 35lbs was used for set 2 and 3 because a 30 ez curl bar was not available. Client was still able to complete reps though, and enjoyed the progression.


  • Lunges with Weight
    • Set 1- 12 x 20 lbs
    • Set 2- 10 x 35 lbs
    • Set 3- 8 x 35 lbs
  • Note: Sets 2 and 3 were done with a barbell resting on shoulders behind the head due to unavailable dumbbells.


  • Triceps Extension
    • Set 1- 12 x 22.5 lbs
    • Set 2- 10 x 22.5 lbs
    • Set 3- 8 x 22.5 lbs
  • Note: Performed as a two-handed tricep kickback behind the head. We originally planned to start at 20lbs for Set 1 and progress from there over sets 2 and 3 but again availability of dumbbells and time constraints forced us to adapt the workout.


  • Shoulder press
    • Set 1: 12 x 10 lbs
    • Set 2: 10 x 12.5 lbs
    • Set 3: 8 x 12.5 lbs
  • Note: Weight for sets 2 and 3 was repeated due to availability of 15 pound dumbbells.


  • Back Extension
    • Set 1: 12 x body weight
    • Set 2: 10 x 10 lbs
    • Set 3: 8 x 25 lbs


  • Leg Lifts
    • Set 1: 20reps
    • Set 2: 15reps
    • Set 3: 12reps


  • Plank Walk-Outs
    • Set 1: 10
    • Set 2: 10
    • Set 3: 10

Training Session 10: Monday October 28th, 2013 at 12:10-12:50pm at The Zone

Group Member(s):Jade

Warm Up:

  • 5minutes spinning on the bike with light intensity at a leisure pace
  • Dynamic Stretching: arm circles, butt kicks

Circuit (All of the exercises are completed before moving on to the next set ex. set 1 of each exercise, then 2, and lastly 3)

Assisted Pull-ups on Gravitorn

  • Set 1: 10reps x 40lbs (level 8)
  • Set 2: 8reps x 53lbs (level 6)
  • Set 3: 4reps x 60lbs (level 5), 2reps x 53lbs (level 6)

Squats

  • Set 1: 10x 20lbs
  • Set 2: 8x 22.5lbs
  • Set 3: 6x 25lbs

Bench Press

  • Set 1: 10 x 22.5lbs
  • Set 2: 8x 22.5lbs
  • Set 3: 6x 25lbs

Notes: Set three was a good challenge for the client.

Lunges

  • Set 1: 10x 35lbs
  • Set 2: 8x 35lbs
  • Set 3: 6x 45lbs

Note: Balance struggle during set one so the same weight was used for the second set.

Shoulder Press

  • Set 1: 10x 10lbs
  • Set 2: 8x 15lbs
  • Set 3: 6x 17.5lbs

Note: The first set we intended on having the client use 12.5lbs however that weight was unavailable.

Dogma Leg Extensions Image:butt lifts.png

  • Set 1: 20 reps per leg
  • Set 2: 15 reps per leg
  • Set 3: 12 reps per leg

Bosu Balance

  • Set 1: *45seconds on the ball with:
    • 15 seconds standing with arms at her side
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in from of the chest
    • 5 seconds with both arms extended behind the back
  • Set 2: *60seconds on the ball with:
    • 20 seconds standing with arms at shoulder height performing a slow squat.
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
    • 5 seconds with left leg raised
    • 5 seconds with right leg raised

Cool Down:

  • 2 walking laps of track
  • Static Stretching: lat stretch, glute stretch, and pectoral stretch for 30second duration each.

Training Session 11: Wednesday October 30th, 2013 at 12:10-12:50 in The Zone

Group Member(s): Katie & Melissa

Warm-Up

5 running laps (increase intensity throughout the 1000m run) Dynamic Stretching ( butt-kicks, high knees, cross-overs, arm-swings, walking lunges)

Circuit: Two rounds were completed

Bicep Curl

  • Set 1: 10reps x 35lbs
  • Set 2: 10reps x 35lbs

Triceps Kickbacks

  • Set 1: 10reps x 22.5lbs
  • Set 2: 10reps x 22.5lbs

Note: Triceps extension was modified to Triceps Kick Backs due to the zone being busy. Performed at 22.5 lbs, but was heavy for the client.

Hamstring Curls

  • Set 1: 10reps x 15lbs
  • Set 2: 10reps x 15lbs

Dumbell Flyes

  • Set 1: 10reps x 8lbs
  • Set 2: 10reps x 8lbs

Note: For next workout, increase weight to 10 lbs.

Crunches with legs raised

  • Set 1: 20reps
  • Set 2: 20reps

Leg Extension

  • Set 1: 10reps x 160lbs
  • Set 2: 10reps x 160lbs

Note: Performed Leg Extension on machine, instead of with dumbells at a resistance of 160 lbs.

Lat Pulldown

  • Set 1: 10reps x 70lbs
  • Set 2: 10reps x 70lbs

Bench Press

  • Set 1: 10reps x 22.5lbs
  • Set 2: 10reps x 22.5lbs

Calf Raises

  • Set 1:10reps x 150lbs (body weight resistance)
  • Set 2:10reps x 150lbs (body weight resistance)

Note: Used body weight resistance performed on edge of stair, increase needed for next time used in workout.

Rhomboid Row

  • Set 1:10reps x 15lbs
  • Set 2:10reps x 15lbs

Note: For the first round, one arm was performed followed by the other. Zone was busy, only able to find one dumbbell of the appropriate weight.

Back Extension

  • Set 1: 10reps x 25lbs
  • Set 2: 10reps x 25lbs

Note: Increase required for next workout that incorporates this exercise.

Cool Down

  • 1walking lap
  • Static stretching: bicep, triceps, hamstring, quadriceps stretches for 30seconds each

Note:

  • In an effort to get through the circuit twice and efficiently the order of exercises was modified from the original posting.

Training Session 12: Friday November 1st, 2013 at 12:10-12:50 in The Zone

Group Member(s): Sam and Nick

Warm Up

  • 3 laps of the track
  • dynamics stretching
  • twisting lunges, high knees, butt kicks

Circuit

Lat Pulldowns

  • Set 1: 10 reps x 60lbs
  • Set 2: 8 reps x 70lbs
  • Set 3: 6 reps x 70lbs

Assisted Pull-ups on Gravitorn

  • Set 1: 10reps x 40lbs (level 8)
  • Set 2: 8reps x 53lbs (level 6)
  • Set 3: 4 reps x 53lbs (level 6)

Biceps with ez curl bar

  • Set 1- 12 x 25 lbs
  • Set 2- 10 x 30 lbs
  • Set 3- 8 x 35 lbs

Calf Raises

  • Set 1: 20 repetitions at 25 lbs
  • Set 2: 10 repetitions at 25 lbs
  • Set 3: 8 repetitions at 30 lbs

Note: Calf Raises were performed with dumbbells in hands while standing on a step-up box

Bench Press

  • Set 1- 12 x 15 lbs
  • Set 2 – 10 x 20 lbs
  • Set 3- 8 x 22.5 lbs

Dumbbell Flies

  • Set 1- 12 x 5 lbs
  • Set 2- 10 x 10 lbs
  • Set 3- 8 x lbs

Dorsi Flex Ion Exercise

  • Set 1: 15 reps per leg
  • Set 2: 15 reps per leg
  • Set 3: 15 reps per leg

Bridge Hold

  • Set 1: 30 seconds
  • Set 2: 45 seconds
  • Set 3: 1 minute

Cool Down

  • 2-3 minutes on stationary bike, moderate pace
  • Static stretching
  • Hamstrings, Quads, Triceps, Chest


Training Session 13: Monday November 4th, 2013 at 12:10-12:50 in The Zone

Group Member(s): Katie & Jade

Warm Up

  • 5 laps of the track
  • dynamic stretching
  • twisting lunges, high knees, butt kicks

Workout

  • Pyramid method, 3 cycles of circuit

Image:Bandpullup.jpg

Band Assisted Pull-ups (green band)

  • 10 reps
  • 8 reps
  • 6 reps

Note: may vary depending what the zone has to offer

Triceps Kickback

  • 10 reps x 12.5 lbs
  • 8 reps x 15 lbs
  • 6 reps x 22.5 lbs

Note: 22.5lbs was the next closest available weight to the prescribed 17.5 lbs in set 3

Squats

  • 10 reps x 22.5 lbs
  • 8 reps x 27.5 lbs
  • 6 reps x 27.5 lbs

Note: original progression was 25 lbs (set 2) then 27.5lbs, due to limited equipment at that time 27.5lbs was used for last two sets

Image:butterflypecmachine.jpg

Butterfly Pec Machine

  • 10 reps x 50 lbs
  • 8 reps x 70 lbs
  • 6 reps x 70 lbs

Note: Machine only increased in increments of 20lbs, prescribed weight was adjusted.

Biceps Curls w/ ez curl bar

  • 10 reps x 30 lbs
  • 8 reps x 30 lbs
  • 6 reps x 40 lbs

Note: Prescribed resistance for set 2 was 35lbs, only the 30lb barbell was available at that time.

Single-Leg Deadlift

  • 10 reps x 20 lbs
  • 8 reps x 25 lbs
  • 6 reps x 27.5 lbs

Note:

  • performed with 1 free weight
  • prescribed weight was adjusted to allow for the weights available at the time (set 2, 25lbs instead of 22.5lbs. set 3, 27.5lbs instead of 25lbs)
  • client noted greater difficulty in balance on left leg

Army Planks

  • 30 seconds
  • 45 seconds
  • 1 minutes

Cool Down

  • 2 jogging laps of the track
  • 1 walking lap of the track
  • Static Stretching: Quadriceps, hamstrings, biceps, triceps, cobra

Training Session 14: Wed November 6th, 2013 at 12:10-12:50 in The Zone

Group Member(s): Melissa and Nick

  • 5 laps of track jogging
  • 2 laps of running building to sprint throughout the 200m
  • dynamic stretching: arm swings, high knees, butt kicks, walking lunges)
  • Circuit 1:
    • 30 seconds of: (repeat 2x)
    • Fast skipping (on the spot)
    • Box jumps
    • Fast Feet
    • Mountain climbers
    • Knee tuck jump
    • 2 minute break
  • Circuit 2:
    • Repeat 2x
    • 12 burpees
    • 15 chest passes with medicine ball (10lb Ball)
    • 15 standing twist with medicine ball
    • 12 slam ball
    • 2 minute break
  • Cool Down
    • 2 walking laps
    • static stretching: pectoral stretch, calve stretch(on wall), hamstring stretch

Training Session 15: Friday November 8th 2013 at 12:10-12:50p.m in the Zone

Group Members: Sam & Nick

Warm Up

  • 5 laps around the 200m Track
  • 50m build to fast
  • 50m grapevine
  • 50m build to fast
  • 50 walk lunge
  • Arm Swing

Workout

  • Back Extension
    • 10 x 25lbs
    • 8x 30lbs
    • 6x 35lbs
  • Fire Hydrants
    • 10reps
    • 8reps
    • 6reps
  • Bench Press
    • 10x20lbs
    • 8x 22.5lbs
    • 6x 25lbs
  • Triceps Extension- 2 handed kick back behind head
    • 10 x 22.5lbs
    • 8 x 25lbs
    • 6 x 25lbs
  • Lunges
    • 10 x 30lbs
    • 8 x 35lbs
    • 6 x 40lbs
  • Gravitron Assisted Pull Ups
    • 10reps of Level 7
    • 8 reps of Level 6
    • 6 reps of Level 5 (only capable of 4 last time try to push to 6!)
  • Plank Walk outs
    • 10 x 3
    • 8 x 5
    • 6 x 5
  • Bosu Ball Balance
  • Set 1: *45seconds on the ball with:
    • 15 seconds standing with arms at her side
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in from of the chest
    • 5 seconds with both arms extended behind the back
  • Set 2: *60seconds on the ball with:
    • 20 seconds standing with arms at shoulder height performing a slow squat.
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
    • 5 seconds with left leg raised
    • 5 seconds with right leg raised
  • Set 2: *60seconds on the ball with:
    • 20 seconds standing with arms at shoulder height performing a slow squat.
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
    • 5 seconds with left leg raised
    • 5 seconds with right leg raised

Cool- Down

  • 2 walking laps of the track
  • Static Stretching for 30second hold each for pectoral stretch, triceps stretch, Cat pose


Training Session 15: Monday November 11th 2013 at 12:10-12:50p.m in the Zone

Group Members: Katie & Jade

Warm Up

  • 5 laps around the 200m Track
  • 50m build to fast
  • 50m grapevine
  • 50m build to fast
  • 50 walk lunge
  • Arm Swing

Workout

Band Assisted Pull -Ups

  • 10 reps
  • 8 reps
  • 6 reps

Image:bilateralarmlegraise.jpg

Bilateral Arm Leg Raise

  • 20 seconds (each arm/leg)
  • 30 seconds (each arm/leg)
  • 40 seconds (each arm/leg)

Bench Press

  • 10x 22.5lbs
  • 8x 25lbs
  • 6x 27.5lbs

Image:sumosquat.jpg

Sumo Squats

  • 10 reps x 22.5 lbs
  • 8 reps x 25 lbs
  • 6 reps x 27.5 lbs

Image:seatedrow.jpg

Seated Row

  • 10 reps x 50 lbs
  • 8 reps x 60 lbs
  • 6 reps x 70 lbs

Plank with Leg Lifts

  • 30 seconds
  • 45 seconds
  • 1 minute

Hamstring Curl

  • 10 reps x 20 lbs
  • 8 reps x 22.5 lbs
  • 6 reps x 25 lbs

Standing Twists with Medicine Ball

  • 30 seconds
  • 45 seconds
  • 1 minute


Cool- Down

  • 2 walking laps of the track
  • Static Stretching for 30second hold each for pectoral stretch, triceps stretch, Cat pose

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