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Contents 1 Group 3 - Meredith Janzen, Elliott, Logan, Crystal & Ben 2 Initial Consult 3 Pre-Assessment 3.1 Vital Measures and Body Composition 3.2 Warm up 3.3 Strength Testing 3.4 Flexibility Testing 3.5 Balance Testing 3.6 Cardiovascular Testing 3.7 Cool Down 4 S.M.A.R.T. Goals 4.1 Core Training Goal 4.2 Upper Body Training Goal 4.3 Leg Training Goal 4.4 Flexibility Goal 4.5 Cardiovascular Training Goal 4.6 Balance Training Goal 4.7 Personal Side Goal 5 First Session 5.1 Session Goal 5.2 Warm up 5.3 Lower Body workout 5.4 Cool Down 6 Second Session 6.1 Warm up 6.2 Workout 6.3 Cool Down 7 Third Session - Home Workout 7.1 Warm up 7.2 Workout 7.3 Cool Down 8 Fourth Session - Home Workout 8.1 Warm up 8.2 Workout 8.3 Cool Down 9 Fifth Session 9.1 Warm up 9.2 Workout 9.3 Cool Down 10 Sixth Session Home Core Workout 10.1 Warm up 10.2 Workout 10.3 Cool Down 11 Seventh Session 11.1 Session Goal 11.2 Workout 11.3 Cool Down 12 Eighth Session 12.1 Workout 13 Ninth Session 13.1 Warm Up 13.2 Workout 13.3 Cool Down 14 Tenth Session 14.1 Warm up 14.2 Workout 14.3 Cool Down 15 Eleventh Session 15.1 Warm Up 15.2 Workout 15.3 Cool Down 16 Twelfth Session 16.1 Warm up 16.2 Workout 16.3 Cooldown 17 Thirteenth Session 17.1 Session Goal 17.2 Warm Up 17.3 Workout 17.4 Cooldown 18 Fourteenth Session 18.1 Warm up 18.2 Workout 18.3 Cool Down 19 Fifteenth Session 19.1 Session Goal 19.2 Warm Up 19.3 Workout 19.4 Cool Down 20 Sixtenth Session 20.1 Warm Up 20.2 Workout 20.3 Cool Down 21 Post-Assessment 21.1 Session Goal 21.2 Vital Measures and Body Composition 21.3 Warm up 21.4 Strength Testing 21.5 Flexibility Testing 21.6 Balance Testing 21.7 Cardiovascular Testing 21.8 Cool Down 22 Post Test Results - SMART Goals 23 Final Meeting: Debriefing 23.1 Meeting 24 Progression Summary Chart 25 Notes and References

[edit] Group 3 - Meredith Janzen, Elliott, Logan, Crystal & Ben

[edit] Initial Consult

Wed Sept 25, 2013. Logan and Elliott attended.

What are the goals wished to achieve throughout this program?

Client desires to be able to construct a personal fitness plan that can be implemented from home; general fitness of all categories: full body, strength, cardiovascular, flexibility, etc. Emphasis on improved core strength. Client also would like to have measurable gains and discover different ways to observe successes.

Previous injuries/allergies/medications

Client speculates having bursitis of the hip, thus limited running capabilities; hip tends to cease after a long duration. Client is an 'excessive pronator' and has high arches; orthotics are worn. Food allergies; only if ingested.

Previous history with exercise

Client is frequently active; works out 5 days weekly for 1 hour/day. At peak, client was doing exercises twice each day.

Fitness strengths and weaknesses

Client is strong with cardiovascular fitness; though mentioned that there is certainly room for improvement. Client is a strong cyclist and would like to train to be an avid cyclist. Client is not able to run for a long duration due to pain from bursitis and high arches. Expressed a need to improve general strength, mainly core focus.

Preferred workout/muscle group/exercise

Client would like to engage in exercises that engage strength, core, and cardio; utilize minimal equipment, be adaptable to schedule, i.e. can be done at home, and incorporate body weight exercises.

Preferred method of communication

e-Mail

Availability

Weekdays between 12:00 and 1:00 pm, excluding Mondays. Also available alternating weekends.

Expected frequency/duration of sessions

Client would like to meet twice a week for 1 hour durations each; with a home work-out schedule incorporated. Initial suggestion was as follows: Mondays - Participation in spin class; no meeting necessary. Tuesdays and Fridays - 1 hour sessions at Brock Zone facility. Wednesdays and Thursdays - 1 hour program to be completed at home; no meeting necessary

Other comments

Client has noted that previous fitness goals have not been met, therefor would like to see results while also setting realistic goals, and using various measures of fitness.

[edit] Pre-Assessment

Tuesday, Oct 1, 2013 - 11am

Meredith and Logan Attended

The goal of the assessment was to evaluate KVD's various level of fitness, and use these results to construct a training program.

[edit] Vital Measures and Body Composition

• KVD had a resting heart rate of 96bpm
• KVD has a BMI of 21.20
  • BMI=weight(kg)/height²(m)
  • BMI=57.79kg/1.651m²
  • BMI=21.2

^[1]

[edit] Warm up

• 3 minute warm up on a stationary bike.
• Dynamic stretching.

• Walking lunges with a twist: The client steps forward with the right leg into a low lunge position. They then reach the right arm back, aiming to touch the left heel. This is held for 2-3 seconds. The lunge is performed 3 times for each leg.

^[2]

• Pick the Daisies - Hamstring Stretch: The client steps forward with the right leg, and dorsiflexes the foot. The client then flexes the trunk forward, sweeping down and then back up. During the 'sweeping' phase, both arms should be hanging along side the trunk, and then sweep forward past the outstretched foot. This movement should last about 2-3 seconds. This is performed three times on each side. The image below shows the starting position.

^[3]

• Alligators: The client stands with their arms extended in front of them. The client then horizontally abducts both shoulders at the same time, keeping the elbows extended, as well as adducting the scapulae. The shoulders are then adducted back in to the starting position. This is all done in one fluid motion. This movement is performed 10 times.

^[4]

• Hugs: The client starts with their arms extended in front of them, shoulder width apart. The client then adducts their shoulders, so the arms cross over each other, and grab the opposing shoulder. The shoulders are then abducted back in to the starting position. Similarly to the "alligators", this should be done in one fluid motion, and will be repeated 10 times.

^[5]

[edit] Strength Testing

• Push-Up Test
  • The client starts lying prone on the ground. The hands are then positioned beneath the shoulders, at or slightly wider than shoulder width. Keeping the core tight, the client then pushes her body up off the ground with the arms. The legs, glutes and back should all be in line. Once the elbows are fully extended, the top of the push-up has been reached. The client then lowers herself back towards the ground so that her elbows are flexed at roughly a 90 degree angle. The client then pushes herself back up again. That is one rep.
  • The client is tested on how many push-ups they can perform in 1 minute.
  • KVD performed 10 push-ups in one minute.
  • 10 push ups is ranked as 'average'.

^{[6] [7]}

• Wall-Sit Test
  • The client stands against a wall with their feet shoulder width apart. They then slide down the wall so that both their knees and hips are flexed at 90 degrees. The client holds this position until exhaustion. The client will keep her feet flat on the ground and maintain the alignment between the knees and ankles. The trunk should remain flat against the wall and make sure your knees do not go past your toes.

^[8]

• • KVD held the wall sit position for 41 seconds.
  • Her score is described as average.

• Partial Curl-Up Test
  • The client performs partial curl-ups to exhaustion (with a maximum of 25), in time with a metronome at 50 bpm.
  • Start by lying supine. Your knees should be flexed at 90 degrees, with your feet flat on the floor. Extend your arms on either side of your body, with your palms flat on the floor. The head and back are lifted off of the floor so that the hands move forward about 2 inches. Bring the head neck and back, onto the ground again. That is one rep.

^[9]

• • KVD completed 19 curl ups in cadence with the metronome.
  • Her score was described as very good.

[edit] Flexibility Testing

• Sit and Reach Test

The client sits up with their legs extended. They then reach their arms and trunk forward as far as possible, keeping both hands in contact. The "zero point" which is located at the heels, is set to 15in.

KVD reached 22in, which is described as 'excellent'.

^[10]

[edit] Balance Testing

• Stork Stand
  • The client stands with one foot on the ground and the other resting on the inside of the knee. The client then lifts the standing leg so that they are balancing on their toes. This position is timed and held until the raised heel, or the raised leg touches the ground and balance is lost.
  • KVD stood for 5 seconds on the right leg, and 3 seconds on the left leg.
  • This is described as below average for both legs.

^{[11] [12]}

[edit] Cardiovascular Testing

• Rockport Walking Test

KVD walked 1 mile (1.6km) in 14:32. The recorded heart rate immediately following the test was 130bpm.

• The estimated VO2 max is 40.15 ml/kg/min, which is described as 'superior'.
  • VO₂max=132.853-(0.0769x(weight))-(0.3877xage)-(6.315xgender)-(3.2649xtime)-(0.1565xHR)
  • VO₂max=132.853-(0.0769x(127.4lbs))-(0.3877x39)-(6.315x0)-(3.2649x14.53min)-(0.1565x130bpm)
  • VO₂max=40.15ml/kg/min

^[13]

[edit] Cool Down

• 3 minute low intensity cool down on stationary bike.
• Static stretching - stretches will be held for 20-30 seconds.
• Standing quadriceps stretch
  • Stand up straight, the wall can be used to maintain stability during this stretch. Lift up the right leg and hold your right foot in your right hand so that the bottom of the foot is facing the ceiling. Pull the foot as close as you can to the right buttocks so that tension is felt in the quadriceps. Push your pelvis forward to further the stretch. Hold for the designated amount of time. Repeat with the opposite leg.

^[14]

• Seated hamstring and calf stretch

Sit on the ground with the right leg extended in front of you and the left leg fully flexed at the knee, with the sole of the left foot pressed against the side of the right thigh. Lean forward and reach for your right foot with both hands, flexing at the hip. Flex as far forward as possible so that tension is maintained, but no pain is felt. Dorsiflex the right foot as well to stretch the right calf at the safe time. Hold this for the designated period of time and then repeat with the left leg forward.

^[15]

• Seated butterfly groin stretch
  • Sit on the ground with your legs extended. Pull both legs in towards the middle of your body so that your knees are flexed, and pointing to either side. To increase the tension of the stretch, lower both knees closer to the ground while holding your feet close to the body.

• Shoulder stretch
  • Extend your right arm and bring it across the front of your body. Using your right arm/hand, hold your right arm against your body. Hold this stretch for the designated period of time and then repeat with the opposite arm.

• Standing bicep stretch
  • Stand with both arms behind the back and hands clasped. Straighten both arms and raise them upward until tension can be felt in the biceps.

^[16]

• Standing tricep stretch
  • Stand with your back straight. Place one hand behind your back so that your elbow is straight up in the air. With your other hand, press down on your forearm to further the stretch.

^[17]

[edit] S.M.A.R.T. Goals

We have set in place 7 goals that we intend on using for motivational purposes, and we hope help our client achieve each of these goals throughout the duration of our program. Our goals address measurable gains that can be attained throughout multiple categories of fitness. The general goal of KVD is to improve her overall muscular endurance; we intend to do this by focusing on the components of core strength and endurance, upper body endurance, and leg endurance individually. Each of the 3 components will have 1 on-site training day per week designated specifically to that muscle group, as well as some overlap of muscle groups during a prescribed home exercise regimen 1-2 times per week.

[edit] Core Training Goal

For core endurance, we aim to help our client raise her repetitions in the curl-up test from 19 to 25. We will improve her core capabilities by doing one day a week of pure core focus, as well as exercises throughout other days which engage the core muscles synergistically i.e., balance, cardiovascular activity, back/chest/leg training etc. The idea is if we can increase her repetitions and duration of multiple exercises in the core domain, her curl-up score will subsequently be increased. 25 curl-ups is the highest score attainable for this test done in cadence with a metronome, we are optimistic with KVD achieving this upon the final assessment of the program.

[edit] Upper Body Training Goal

Our focus for KVD's upper body endurance is to have her able to perform (by the half way mark of the program) 5 more reps within 1 minute in the push-up test, and ~ 10 by the end of the program. Emphasis is on the performance of a push-up with the proper form; flat back, from the toes, not knees. We hope to achieve this by directly working on upper body strength once a week as well as targeting the upper body muscles as synergists in other exercises. Focus will be given to training the biceps muscles; we expect that the effects of strengthening KVD's core will also assist in improving her push-up capabilities.

[edit] Leg Training Goal

Upon the completion of the program, we also hope to have our client capable of holding a wall sit for ~ 1 minute; an increase of 20 seconds from her initial score. As with the other categories of fitness, we will be targeting leg endurance once a week. In conjunction with this, KVD will be taking part in 3 spin classes per week which lend a significant support to improving leg endurance (as well as cardiovascular endurance).

[edit] Flexibility Goal

Throughout the daily stretching both before and after each workout, and the prescription of stretches to perform on a regular basis, we aim to improve our clients flexibility where possible, and instill practices that will help her to maintain her already adequate flexibility in the future. Our goal is to have KVD score 2-3 inches higher on the sit and reach flexibility test upon the end assessment of our program.

[edit] Cardiovascular Training Goal

Our client expressed a strong interest in knowing and monitoring her VO₂ capabilities throughout the program. The value calculated from the Rockport Walking Test is an above average score for non-athletic individuals of KVD's age and gender, however her intentions are to continue after our program as an avid cyclist. Her score places her within the "Good" parameter among all females of her age, our intention is to work towards getting her as close as possible to that next parameter, "excellent' which requires a VO₂ value higher than 45 ml/kg/min. The majority of the cardiovascular training will come directly from the 3/week spin classes, with some other cardio work coming from circuits and home workouts throughout.

[edit] Balance Training Goal

As a result of training other components of fitness, core and leg strength/endurance particularly, we hope to also improve our clients balance. We think an improvement in duration of the stork stand test of 15 seconds is a feasible improvement, set to accomplish upon the closing of the 6 week program.

[edit] Personal Side Goal

KVD has expressed a strong determination to be able to perform a move during the spin class involving standing cycling without the support of her arms on the handles. We would like to have her capable of maintaining this position for 10 seconds by the end of the program. The difficulty with performing this tasks comes from a pain felt in the knees of our client, and a lack of core endurance. To tend to this, we will be working on tightening the core muscles to improve stability, and strengthening the knee joint to reduce the stress placed on the knees during this exercise

[edit] First Session

Thursday October 3. 11:00 A.M.- 12:00 P.M. Crystal and Elliott Attended

[edit] Session Goal

• Being the first session we wanted our client to get familiar with machines as well as other types of exercises, but we focused on the lower body to develop endurance type muscles.

[edit] Warm up

• Aprox. 10 minutes on bike at comfortable pace.

[edit] Lower Body workout

• Lunges
  • Body weight only
  • Client would go into lunge position(trunk straight up, front knee nearly 90 degrees and back knee slightly bent) focusing on form as well as breathing.
  • 3 sets of 10 repetitions.

^[18]

• Hamstring Curls with resistance.
  • The client lays prone on the bench with the knees just hanging over the end of the bench, and the lower legs resting underneath the level pads. Grasp the handles, and bring the lever pad up towards the glutes by flexing at the knees. Slowly lower the pad back down to the starting position by extending the knees.

^[19]

• • 3 sets of 10 repetitions.
  • Set 1, 30 lbs, Set 2 & 3, 40lbs
  • Client chose comfortable weight to complete the exercise with no deviation in form. She began with 30lbs for the first set or repetitions and increased to 40lbs for the last two sets of repetitions.

• Squats.
  • Start in a full standing position. To start the movement move the hips back, keeping your chest and head up. Bend at the knees so that your thighs are parallel to the ground. Keep a flat back throughout the movement. Be sure that your knees do not move ahead of your toes. Reduce the depth of the squat if necessary to keep proper form. Stand back up extending the knees and bringing the hips forward again. You can bring your arms forward as you lower into the squat for balance.

^[20]

• • 3 sets of 10 repetitions.
  • Client focusing on form as well as breathing. She performed "deep squats" at the beginning but she informed us of recent knee pains so she was advised to lessen the angle. She continued to perform the squats by keeping the femur above horizontal.

• Leg Press
  • Sit on the seat of the machine with your back and head against the padded support. Place both feet flat against the footplate so that the the knees are flexed at 90 degrees, and your feet hip width apart. The knees should be in line with the feet. Grasp the handles and push the plate forward by extending your knees and hips. Don't fully extend your knees to prevent them from locking. Keep your abdominal muscles tight during this movement, and keep your feet flat against the place. Slowly bring the plate back towards your body by flexing your knees and hips, keeping your feet flat on the plate. That is one rep
  • Completed at 80 lbs resistance

^[21]

• • 2 sets of 10 repetitions. Client chose comfortable weight to complete the exercise with no deviation in form

[edit] Cool Down

• Head to toe stretching including standing while stretching hamstrings and then moving to weightless stretches on the ground. Focusing primarily on legs because that was the muscle group done.

General Notes: Client had a slight irritation within her right patella. We ensured that the weight she was doing was adequate and that she wasn't experiencing any further discomfort. Towards the end of the exercise for the leg press, we were trying to aim for another set, but her knee was experiencing further discomfort. After the concluding stretch she wasn't experiencing this discomfort. Crystal provided different exercises that our client could perform at home later on in our session. Such as the tip-toed squats to increase balance, core strength as well as leg strength, as well as the jockey step which is a modified squat, that increases the foot speed at a comfortable rate. As well as the side lunge kick which works to improve lower body strength and core strength. This exercise works her gluts, quadriceps, external obliques and balance.

[edit] Second Session

Tuesday Oct 8 - 11am Meredith and Logan attended The Zone

• Goal
  • The goal is to determine the starting point for various upper body exercises utilizing machines or free weights as well as work on upper body muscular endurance.

[edit] Warm up

• 3 minutes on the elliptical at a moderate intensity
• Dynamic Stretching
  • Alligators
    • 10 reps
  • Hugs
    • 10 reps
  • Arm Circles
    • Start with your arms outstretched on either side of your body. Start making small circles in the forward direction, gradually make the circles bigger, and then gradually make them smaller again. Repeat this process with your arms making backwards circles. ~30 sec

^[22]

[edit] Workout

Notes:

1. As we will be targeting muscular endurance, most exercises will consist of 15 reps, and just 2 sets to start.
2. As this will be our first time using weights for the upper body, the load is undetermined at this point, and will be determined during the workout.
3. Due to time restraints, only one set of core exercises were completed.

• Chest Press
  • Chest press machine in the zone.
  • Sit down on the seat with your head, back and shoulders resting against the seat/pads. Make sure that your feet are firmly on the ground. Grip the handles tightly, and keep your arms parallel to the floor. Keeping your wrists tight, extend at the elbows, pushing the handles forwards. Stop the forward movement slightly before the elbows reach full extension so they do not lock. Slowly bring the handles back in towards your chest. Bring them in just shy of the starting position to keep the muscles engaged. That is one rep
  • 2 sets of 15 reps
  • Completed with 40 lbs of resistance

^[23]

• Shoulder Press
  • Shoulder press machine
  • Sit down on the seat with your head, back and shoulders resting against the seat/pads. Make sure that your feet are firmly on the ground. Grip the handles tightly, keeping your wrists tight, extend at the elbows, pushing the handles upwards. Stop the forward movement slightly before the elbows reach full extension so they do not lock. Slowly bring the handles down towards your chin. Bring them in just shy of the starting position to keep the muscles engaged. That is one rep
  • 2 sets of 15 reps
  • Completed with 30 lbs of resistance - struggled to finish final rep

^[24]

• Pectoral fly
• Client sits in the seat with their arms to their sides and raised to be at a 90 degree angle with their torso and pressed against the pads. They flex their pectoralis muscles to bring their arms ahead of them. They then slowly return to the starting position.
  • Machine in the zone
  • 2 sets 15 reps
  • Completed with 35 lbs of resistance

^[25]

• Rear Deltoid Fly
  • The client starts with their hands on the handles in front of them with their arms at shoulder level. They then push their arms away from each other until their arms are straight to their sides. Then you slowly return to the starting position.
  • Machine
  • 2 sets of 15 reps
  • Completed with 30 lbs resistance first set; 20 lbs resistance 2nd set

^[26]

• Seated Row
  • The client sits on the seat of the machine and grabs the handles in front of them. The client then pulls the bar towards their body and then slowly returns the bar to the starting position.
  • Machine
  • 2 sets of 15 reps
  • Completed with 30 lbs resistance - seemed too light

^[27]

• Lat Pull Down
  • The client sits on the seat with their knees flexed at 90 degrees underneath the restraining pad with their feet planted. The client then grips the bar overhead them. They pull down on the bar to bring the bar to chest level and slowly return the bar to its starting position.
  • Machine
  • 2 sets of 15 reps
  • Completed with 50 lbs resistance

^[28]

• Bicep Curls
  • Free weights
  • Start standing with your arms hanging down on either side of your body holding dumbbells with a closed supinated grip. Flex at the elbows, bringing the weights up to roughly chin height. Slowly lower the weights back into the starting position by slowly extending your elbows. Keep your core tight to prevent a pelvic swing from aiding the lift.
  • 2 sets of 15 reps
  • 1st set: 10 lbs 13 reps; 2nd set: 10 lbs 12 reps

^[29]

• Overhead Triceps Extensions
  • Hold the weight behind your head with a two hand closed grip, so that your elbows are pointing up towards the ceiling. Raise the weight above the head, extending at the elbows. Lower the weight back down flexing at the elbows until it is back at the starting position. Keep your core tight to prevent a pelvic swing from aiding the lift.
  • Free weights
  • 2 sets of 15 reps
  • Completed with 10 lbs resistance

^[30]

• Planks - Hold the front plank position for 45 seconds, with your weight supported by your forearms and feet. It is important to keep a tight core throughout the entire exercise.
  • Body Resistance only
  • 45 seconds

^[31]

• Superman's - Start by lying prone. At the same time, raise both arms and both legs, extending the arms forward, and the legs back. Keep the back and core muscles tight, and hold this position for 3-5 seconds. Then lower the arms and legs back to the floor. That is one rep.
  • Body resistance only
  • 15 reps

^[32]

• Partial Curl-up
  • Body resistance only
  • 15 reps

• Glute Bridges - Start by lying supine on the floor. Your knees should be flexed at 90 degrees, with your feet flat on the floor. Your arms should be held at the chest so that they do not provide additional stability for the body. Keeping your shoulders, neck and head on the ground, lift your lower back and hips off of the ground. The body should be held in a straight line from the knees to the shoulders. Hold this position for 3 seconds, and then lower your back and hips back onto the ground. This movement is one rep.
  • Body resistance only
  • 15 reps

^[33]

• Oblique Crunches - Stand with your legs shoulder width apart and the right arm raised over your head so that your elbow is flexed at 45 degrees, and your shoulder flexed at 180 degrees. At the same time, bring your right arm down towards the waist, by adducting the shoulder and flexing elbow at 90 degrees, and bring your right knee up towards your hip by abducting the hip and flexing the knee. Then raise your arm back up over your head, and your foot back down to the ground. This is one rep.
  • Body resistance only
  • 15 reps per side

^[34]

[edit] Cool Down

• One slow lap of the track

Cool down stretches will focus on the upper body, as they were the focus of the workout. Each stretch was held for 20-30 seconds, and performed on both sides if applicable.

• Shoulder stretch
• Standing bicep stretch
• Standing triceps stretch
• Wall chest stretch
  • Stand next to a wall. Extend your arm on the side of the wall behind so it is pressed against the wall with the palm facing the wall. Hold this position for 20-30 seconds. Repeat on the other side.

^[35]

[edit] Third Session - Home Workout

Wednesday October 9, 2013

• Goal: To increase core strength and endurance with a 20 minute circuit workout to do over the weekend.

[edit] Warm up

• Jumping Jacks - 25
  • Start standing with your feet together, and your arms hanging long the side of your body. From this position, jump a few inches into the air, spreading your legs slightly wider than shoulder width, and raising your arms up above your head. Immediately after, jump again, bringing your arms and legs back to their starting position. Repeat this 25 times. It is important to keep the jumps low and controlled, and staying light on your feet to reduce impact.

^[36]

• High Knees - 20 per leg
  • Start in a standing position with your elbows bent at 90 degrees, so that your upper arms are rested along the torso, and your forearms are extended in front of the body. Face your palms downward. Bring your right knee up towards the right palm by flexing at the hip and at the knee. Once the right knee makes contact with the right palm, extend the knee and the hip, bringing the foot back onto the ground. At the same time as you are lowering the right leg, bring the left knee up to the left palm, flexing the left hip and knee. Once contact is made between the left knee and left palm, bring the left leg back to the ground, and the right leg back up again. Repeat this pattern so that each knee is raised 20 times. It is important to keep soft feet throughout the exercise.

^[37]

• Wood Chops - 20 per side
  • Start by standing with your feet shoulder width apart. Have both arms extended above the head on one side of the body. In a quick motion, lower the arms together diagonally across the body, slightly below the waist. During this motion there is also a slight bend at the knees, and a rotation of the trunk to the same side the arms are moving to. This should all be one fluid motion. Then bring both arms, the knees and the trunk back to their original position. Repeat this motion 20 times, and then do the same for the other side.

^[38]

[edit] Workout

• This workout will be a circuit. The exercises are to be completed in the order listed. Rest time between each exercise should be 10-15 seconds. One run through of each exercise is one set. Rest time after each set is 45 seconds. 3 total sets will be performed to complete the circuit.

1. Plank – 45 sec-
2. Superman’s – 15 reps -
3. Partial Curl-up – 15 reps - Start by lying supine. Your knees should be flexed at 90 degrees, with your feet flat on the floor. Extend your arms on either side of your body, with your palms flat on the floor. The head and back are lifted off of the floor so that the hands move forward about 2 inches. Bring the head neck and back, onto the ground again. That is one rep. Perform 15 reps.
4. Hip Hike/Glute Bridges – 15 reps -
5. Oblique Crunches – 15 reps per side -

• This completes one whole set. 2 more sets will be performed to complete the workout.

• Notes

1. All exercises were both explained and demonstrated at the previous session
2. Descriptions and pictures were also provided in the document sent to KVD

[edit] Cool Down

• Standing oblique stretch

Stand with your feet shoulder width apart, and toes facing forward. Lengthen your back and raise both arms above your head. Gently lean the upper body to one side so that tension is felt along the torso. Hold this stretch for 30 second. Repeat on the other side.

• Cobra

Start by lying prone, with your elbows flexed and your palms resting on the ground below your shoulders. The tops of your feet and your hips should be resting on the ground, with your knees slightly raised off of the ground. Keeping your palms on the ground, extend your elbows, bringing your torso off of the ground. Extend your trunk so that your back is rounded. Hold this position for 30 seconds.

• Seated Back Stretch

Sit up in a chair, with your knees flexed and 90 degrees and your feet rested on the floor. Flex your trunk, so that it is resting on your thighs and bring your arms down to the ground. Hold this position for 30 seconds.

^[39]

[edit] Fourth Session - Home Workout

Sent on Sunday October 13, 2013

[edit] Warm up

• Standing Shoulder stretches
• Standing Quadriceps stretches
• Seated Hamstring stretches
• Butterfly Stretch
• Seated Ankle Rolls
  • Sit with one leg outstretched in front of you. Rotate the ankle counterclockwise ~10 times, and then counterclockwise ~10 times. The rotation of the ankle should be as big and exaggerated as possible, moving through a full range of motion. Then repeat with the other ankle.

^[40]

• 10-15 minute bike ride (if weather is adequate)

[edit] Workout

Upper Body:

• Standing Row with Resistance Band

Choose appropriate weight/ or appropriate resistance band. 3 sets x 10 reps. CAREFULL CHOOSING OBJECT TO ATTACH BAND TO. MAKE SURE OBJECT IS STATIONARY AND WONT FALL OR MOVE WHEN PERFORMING EXERCISES. If more resistance is needed, take a few steps back to tighten the band. Ensure you are slightly leaned back to compensate for the forward pull. Back is straight, facing the object your band is attached to, pull arms straight back a waist height, ensuring you feel tension within the middle of the back and slightly in the shoulders.

^[41]

• Bicep Curls With Resistance Band

Choose appropriate weight/ or appropriate resistance band. 3 sets x 10 reps. If more resistance is needed, spread feet wider than shoulder width. Keeping the back straight and arms at your side, you want to flex the biceps keeping the elbows close to the side of the body. Keeping feet on band shoulder width apart.

^[42]

• Chest Press With Resistance Band

Choose appropriate weight/ or appropriate resistance band. 3 sets x 10 reps. CAREFULL CHOOSING OBJECT TO ATTACH BAND TO. MAKE SURE OBJECT IS STATIONARY AND WONT FALL OR MOVE WHEN PERFORMING EXERCISES. Similar to rows, except arms are higher than waist height, and you are facing the opposite direction (Away from where band is attached to). Ensure to lean slightly forward to compensate for forces pulling you backwards. To increase tension take a few steps forward. Keeping the one foot forward stance enables a stable base of support. Push both arms simultaneously forward at shoulder height, to feel slight tension within the chest muscles.

^[43]

• Triceps Extensions With Resistance Band

Choose appropriate weight/ or appropriate resistance band. 3 sets x 10 reps. To increase tension you can stand closer to the end of the band that you are hold on to with your hand. Standing with a straight back, stand on one end of the band and grab the other end. You want to position your arm behind your head as if you are going to do a triceps stretch(nearly a 90 degree angle) and you are going to extend your arm straight up into the air to feel tension within the triceps muscle then return to the beginning position.

^[44]

• Shoulder Press With Resistance Band

Choose appropriate weight/ or appropriate resistance band. 3 sets x 10 reps To increase tension, spread feet farther than having them side by side. Ensure to keep back straight, arms stretched straight out parallel to the ground with a 90 degree bend at the elbow straight up. Extend arms straight up with bands in hand and return to starting position.

^[45]

Lower Body:

• Standing Lunges

2 sets x 15 reps. Maintain 90 degree angle at the lunging knee. Alternate Legs.

• One Minute Exercises

Butt Kicks for one minute, then complete one minute of high knees. Focus on breathing throughout exercise

• Abductors With Resistance Band

1 Set x 12 Reps Standing with feet shoulder width apart, extend your leg attached to the resistance band away from the body, not extending it too far, but enough to feel tension within the abductor region (Within the side of the Quadriceps). To increase resistance, you can stand farther away from object that band is attached to. Alternate legs.

^[46]

• Power Squats

1 Set x 20 Reps Standing feet shoulder width apart, starting in a squat position, back slightly straight, knees bent. Then swing arms backwards then up towards the ceiling, while doing a small jump, to return back down into squat position.

^[47]

• Donkey Kicks

2 Sets x 12 Reps Starting on hands and knees, grip both handles of the resistance band, while having the resistance band around one foot. You are going to extend your leg backwards straight, until you feel tension within the leg region. Alternate legs.

^[48]

[edit] Cool Down

• Standing Shoulder stretches
• Standing Quadriceps stretches
• Seated Hamstring stretches
• Butterfly Stretch
• Seated Ankle Rolls

[edit] Fifth Session

Tuesday Oct 22 - 11:00am-12:00pm Meredith and Logan attended

• Goal
  • The goal of the workout is to get back on track with the program following 2 weeks of illness and inactivity.

[edit] Warm up

• Stretching
  • Walking Lunges
  • Pick the daisies
  • Arm Circles

[edit] Workout

Notes:

1. All of the following exercises are to be completed at 10 reps for 3 sets
2. As this will be our first time doing some exercises, the initial weight will be determined within the workout
3. Initially planned to do lower body and core exercises; client requested that sessions each consist of lower and upper body exercises and core can be done at home
4. Upper Body portion of workout was improvised to take the place of the core exercise

• Leg Press
  • Leg press machine in zone
  • 3 sets of 10 reps
  • Completed at 80 lbs resistance
• Calf Raises
  • Client sits with their butt pressed against the seat with their hands gripping the handles and knees fully extended to 180 degrees. They then fully plantar flex the feet and then lower themselves to a dorsiflexed calf position.
  • Calf raise machine in zone
  • 3 sets of 10 reps
  • Completed 1st set at 80 lbs resistance: 2nd and 3rd at 60 lbs

^[49]

• Seated Leg Extensions
  • Client would sit down on the seat of the machine with their lower leg behind the padded resistance bar. The movement entails extending their knee joint while keeping their butt planted against the seat. Once the knee has reached near full extension, They slowly return to the starting position.
  • Machine in zone
  • 3 sets of 10 reps
  • Completed at 40 lbs resistance

^[50]

• Hip Adductor
  • Client sits in the seat and adducts their legs(closes their legs) against the pads that offer resistance against the movement.
  • Hip adductor machine in zone
  • 3 sets of 10 reps
  • Completed at 60 lbs resistance

^[51]

• Hip Abductor
  • Hip abductor machine in zone
  • Client sits in the seat and abducts (opens their legs) their legs against the pads that offer resistance against the movement.
  • 3 sets of 10 reps
  • Completed at 70 lbs resistance

^[52]

• Hamstring Curls
  • Machine in zone
  • 3 sets of 10 reps
  • Completed at 40 lbs resistance

• Seated Chest Press
  • Chest press machine in the zone
  • 3 sets of 10 reps
  • Completed with 40 lbs of resistance

• Seated Shoulder Press
  • Chest press machine in zone
  • 3 sets of 10 reps
  • Completed with 20 lbs of resistance - client had a pain in her neck which she attributes to coughing the past week due to a cold; she explained that had her neck not been bothering her she could complete with 30 lbs of resistance

• Standing Tricep Extensions
  • Tricep extension machine with rope attachment in the zone
  • 3 sets of 10 reps
  • Completed 1st set with 20 lbs of resistance; 2nd and 3rd with 15 lbs

• Standing Dumbbell Bicep Curl
  • Dumbbells
  • 3 sets of 10 reps
  • Completed with 10 lb dumbbells

• Seated Row
  • Back Row Machine
  • 3 sets of 10 reps
  • Completed with 20 lbs resistance - again too light; client seems to underestimate herself on back row machine

• Seated Back Crunch
  • Client would sit back on the seat and extend their hip joint, moving backwards against the pad until they neared a 180 degree hip angle.
  • Machine on track
  • 3 sets of 10
  • Completed 1st set with 70 lbs resistance; 2nd and 3rd sets with 80 lbs resistance

^[53]

[edit] Cool Down

Cool down stretches focusing on the full body. Each stretch was held for 20-30 seconds, and performed on both sides.

• Shoulder stretch
• Standing bicep stretch
• Standing triceps stretch
• Wall chest stretch
• Standing Quad Stretch
• Butterfly groin stretch
• Seated hamstring and calf stretch

[edit] Sixth Session Home Core Workout

Sent on Wednesday October 23, 2013 - to be completed over the weekend

[edit] Warm up

• 10-15 minute bike ride (if weather is adequate)
• Standing Shoulder stretches
• Standing Quadriceps stretches
• Seated Hamstring stretches
• Butterfly Stretch
• Seated Ankle Rolls

[edit] Workout

Core

• Scissor Legs
  • Client lies on back, one leg extended outward so as to be parallel with the ground; the other leg is raised towards the roof, forming a 90 degree angle between the legs. Ankle should be dorsi flexed. Client holds position for 3 seconds and then moves each leg to the opposite position
  • 20 reps per leg

^[54]

• Plank w/ Knee Drives
  • Client holds standard core plank position (flat back; supported on toes and elbows). Client raises one leg; therefor balances on one leg, while bringing the knee of the other up to meet the corresponding elbow, along the outside o the body. Leg returns to beginning position and then same is down with the opposite leg
  • 20 reps per leg

^[55]

• Heels to the Heavens
  • Client lays on back with legs together and raised so that feet are towards the roof, and hip is flexed at a 90 degree angle. Client then raises the small of their back off of the mat, pressing their feet towards to roof, then returns to starting position. Client should fight to keep legs straight and not let them drop past the 90 degree point
  • 20 reps

^[56]

• Elbow to Knees Crunches
  • Client lays on back with knees bent and feet raised of the ground to form a 90 degree angle at the hip. With placed hands lightly behind the head, client then performs core crunches; each rep involves touching the elbows to the knees and then resetting to beginning position
  • 20 reps

^[57]

• Bicycles
  • In a seated position, client places hands on the ground behind their back to provide support. Client then lifts legs of the grounds and moves the feet in forward circles as If simulating the movement of peddling a bicycle. For an added challenge client should eventually try without the support of hands on the ground
  • 20 secs with forward rotations; followed by 20 secs with backward rotation

^[58]

• In and Outs
  • In a seated position, client places hands on the ground behind their back to provide support. Client then lifts their legs off of the ground; knees and ankles should be held together. Client extends feet outwards parallel to the ground and then brings knees back into the chest. For an added challenge client should eventually try without the support of hands on the ground
  • 20 reps

^[59]

• Mason Twist/Russian Twist
  • Client sits in a V-sit position, back slightly reclined with feet raised and knees bent. Client then clasps hands together and rotates trunk to 1 side so as to be able to touch elbow to the respective side on the ground, i.e. right elbow to ground on right side
  • Client performs until exhaustion to finish of the workout

^[60]

[edit] Cool Down

Cool down stretches focusing on the full body. Each stretch was held for 20-30 seconds, and performed on both sides where applicable.

• Standing Quad Stretch
• Butterfly Groin Stretch
• "Good Mornings"
• Seated Hamstring and Calf Stretch
• Downward Dog Stretch

^[61]

• Child's Pose Stretch
  • Kneel on the floor so that you are sitting on your feet, and your knees are roughly hip width apart. Lower your torso down towards your thighs so that it rests between them. You can reach your arms forward as shown in the picture, or lay them on either side of your torso facing backwards with the palms up.

^[62]

• Scorpion Stretch

^[63]

[edit] Seventh Session

Thursday October 24. 11:00 A.M.- 12:00 P.M. Crystal and Elliott Attended

[edit] Session Goal

• Maintaining current workout loads due to illness to not overwork the client. Focus on upper and lower body.

[edit] Workout

Upper Body

• Barbell Bicep Curls
  • Client completed 3 sets of 10 reps @ 20 lbs

• Standing Pectoral Flys
  • Client completed 3 sets of 10 reps @ 40 lbs

• Hammer Bicep Curls
  • Perform a bicep curl while holding the dumbbell with a neutral grip
  • Client completed 3 sets of 10 reps @ 7.5 lbs

^[64]

• Triceps bench extensions/tricep kickback
  • Start by having your body half over a bench with your wrist aligned with you shoulder and your knee aligned with your hip while keeping your spine in a neutral position or flat. The arm performing the exercise will begin in a 90 degree angle with the dumbbell in hand. You will extend your elbow and bring the dumbbell backwards while avoiding full extension. Once this position is reached, return to the initial position and redo the movement. Maintain a strong core and avoid twisting of the trunk and flexing the hip.
  • Client completed 3 sets of 10 reps @ 7.5 lbs (one arm at a time)

^[65]

Lower Body

• Leg Press
  • Client completed 3 sets of 10 reps @ 80 lbs for first 2 sets, then completed @ 100 lbs for last set due to previous sets being too easy

• Adductors on machine
  • Client completed 3 sets of 10 reps @ 60 lbs

• Abductors
  • Client completed 3 sets of 10 reps @ 70 lbs

• Calf Raises
  • Client completed 3 sets of 10 reps @ 50 lbs

• Hamstring Curls
  • Client completed 3 sets of 10 reps @ 40 lbs

[edit] Cool Down

• Standing Shoulder stretches
• Standing Quadriceps stretches
• Seated Hamstring stretches
• Butterfly Stretch

[edit] Eighth Session

Tuesday October 29th 2013 11:00 a.m.- 12:00 p.m. at The Zone. Ben & Logan Attended

Purpose/Goal: To provide a resistance training exercise session for our client. We wanted to ensure that she is ready for exercise since she was recently ill.

• note: The client was coming off of a stomach flu so we did not work at maximal intensity

[edit] Workout

• Leg Raises: 3 Sets of 10 reps @ body weight Superset with Lunges: 3 Sets of 10 reps @ body weight

Leg Raise

• • Lying flat on the matt on floor with your arms at your sides and your feet slightly off the floor, raise your legs by flexing at the hips as well as raising your head by flexing your neck. Keep your core engaged and legs fully extended throughout the movement. Ensure to keep your core region flat on the floor and return to the initial movement which will complete one repetition. Avoid bringing your feet to the floor or adding any flexion at the knees.

^[66]

• Push-ups: Set 1: 10 reps Set 2: 7 reps Superset with Squats: 3 Sets of 10 reps @ 3 Sets of 10 reps @ body weight

• Mason Twists: 3 Sets of 20 reps @ body weight (back & forth motion make up 1 rep) Superset with Lat Pull downs: 3 Sets of 10 reps @ 50 lbs. (can increase weight next session)

• Lateral Shoulder Raises: 3 Sets of 13 reps @ 5 lbs. (try to increase weight to 7.5 lbs. if dumbbells are available)

• Lower Back Raise: 3 Sets of 10 reps @ body weight

• Angled Calf Raises: 3 Sets of 10 reps @ 60 lbs.

• Adductor Machine: 3 Sets of 10 reps @ 60 lbs. Superset with Abductor Machine: 3 Sets of 10 reps @ 70 lbs. (can increase weight next session)

[edit] Ninth Session

Friday November 1. Due to client being unavailable to meet, home workout was made.

[edit] Warm Up

• Dynamic Streching Exercises
  • High Knees - 10 high knees per leg
  • Child's Pose - 3 child poses staring from hands and knees (slowly siting back into pose)
  • Arm circles - 20-30sec

[edit] Workout

• Triceps Dips
  • Start in a diagonal position leaning backwards on a step or bench. Wrists are beneath your shoulders and your hands are in the same direction that you are facing. Flex your elbows in order to lower yourself just before full flexion, and return to the stating position in a controlled manner. You want to keep your core tight and avoid sinking your hips to ensure maximal effect and avoid recruiting unwanted
  • 2 sets x 12 reps

^[67]

• Biceps Curls with Resistance Band
  • 2 sets x 12 reps

• Shoulder Press with Resistance Band
  • 2 sets x 12 reps

• Front Shoulder Raises with Resistance Band
  • 2 sets x 12 reps

^[68]

• Posterior Shoulder Pulls
  • 2 sets x 12 reps

• Superman & Crunches
  • 5 super man poses, 5 crunches

Crunches

• • Start by lying supine. Your knees should be flexed at 90 degrees, with your feet flat on the floor. The arms can be held behind the head (as shown) or preferably held on the chest. The head, neck and upper back are then lifted off of the floor, while keeping the lower back on the floor. Lower the head neck and upper back, onto the ground again. That is one rep.

^[69]

• Power Squats
  • 2 sets x 12 reps

• Elbow to Knee crunches
  • 2 sets x 12 reps

• Donkey Kicks with Resistance Band
  • 2 sets x 12 reps

• Lunges
  • 2 sets x 12 reps

• Calf Raises
  • 2 sets x 12 reps

[edit] Cool Down

• Standing Shoulder stretches
• Standing Quadriceps stretches
• Seated Hamstring stretches
• Butterfly Stretch
• Standing Toe Touches

[edit] Tenth Session

11am, Tuesday Nov 5 - Ben and Meredith will attend

• Goal
  • Increase muscular endurance with the introduction of a whole body circuit workout.

[edit] Warm up

Dynamic stretching

• High Knees - ~ 15 steps
• Butt kicks - ~ 15 steps
• Pick the daisies - 3 reps each side
• Alligators - 10 reps
• Hugs - 10 reps

[edit] Workout

• The goal of this workout is the improve whole body muscular endurance. This workout will consist of a high number of reps (10-15), and rest time will be short.
• To keep the workouts fresh and interesting, we will be using primarily free weights as opposed to machines.
• To best utilize the short time we have for a whole body workout, we will be doing a vertically loaded super-set.

• The circuit will be performed 3 total times.

• Squats with Dumbbell Shoulder Press
  • This combines a squat with a shoulder press. As you move down into the squat, hold the dumbbells at about chin height. During the ascent phase of the squat, perform a shoulder press, lifting the dumbbells above your head. That is one rep.
  • 10 reps
  • 8 lbs

^[70]

• One leg hamstring curls with exercise ball
  • 15 reps per side
  • The client lies prone on a mat with one leg raised so that that heel is resting at the top of an exercise ball. To get into the starting position the client lifts the lower back and glutes off of the mat with a hip hike. The client then flexes that leg at the knee bringing the ball towards the body. The client then extends the knee rolling the ball back out to the starting position
  • The leg that is not on the ball is flexed at roughly 90 degrees at the knee, with the foot flat on the ground. This is a slight variation from the picture as to accommodate to the clients abilities.

^[71]

• One leg calf raise with dumbbell
  • Start by standing next to a wall. Use one arm to balance with the wall, and the other to hold the weight. Lift one foot off of the ground. Plantar flex, extending the ankle and raising the body upward. Lower the body back down by dorsiflexing, but do not bring the heel all the way back down to the ground. That is one rep. Make sure that the working heel remains off the ground the entire time.
  • 10 reps
  • 10 lbs

^[72]

• Supine Dumbbell Fly
  • Lay supine on an exercise mat. Start holding the dumbbells above the chest with fists facing each other, and elbows bent. Keep this elbow position throughout the movement. Move your arms to either side until the upper arms are parallel with the ground, opening up at the chest. Slowly bring the weights back in towards the middle of the body to return to the starting position.
  • 10 reps
  • 10 lbs x 2

^[73]

• Bent Over Row
  • Stand with the hips bent at roughly 90 degrees, and the arms extended holding a barbell or two dumbbells. Using your back raise your arms upward in a rowing motion. As your arms come closer to your chest, flex at the elbows. Keep a flat back during this exercise. Only lift arms so that upper arms are roughly shoulder height.
  • 10 reps
  • 15 lbs x 2

^[74]

• Pronated Bicep Curl
  • Start standing with your arms hanging down on either side holding dumbbells, with a pronated grip. Flexing at the elbow, bringing the weights up to roughly chin height. Slowly lower the weights back into the starting position by extending your elbows. Keep your core tight to prevent a pelvic swing from aiding the lift.
  • 10 reps
  • 10 lbs x 2

^[75]

• Overhead Triceps Extension
  • 10 reps
  • 15lbs

• Front Shoulder Raise
  • Begin in a standing position with dumbbells at each sides. In a vertical extension in the shoulders, the arms are brought up to shoulder level. Once this position is achieved, return in the initial position while controlling lowering of the arms. Avoid trunk flexion or extension for compensation. Keep the trunk aligned with your hips and straight.
  • 10 reps
  • 10 lbs

^[76]

• Lunges
  • 10 reps
  • 8 lbs dumbbells x 2

• Jacks aka V-Ups
  • Start by lying in a supine position. Arms fully extended above your head and slightly off the mat. Legs are also fully extended and held a few inches above the ground. Flex at the trunk until both hands and feet meet above the body roughly in the middle and then return to the initial position. Keep the core tight throughout the entire movement.
  • 10 reps

^[77]

Notes:

• In the final set, jacks will be performed to failure
• 10 jacks were performed before failure in the final set
• 10 lb weights were used for the dumbbell fly instead of the suggested 15, as KVD was unable to perform it with 15lb weights, and 12.5's were unavailable
• 10lbs was also used for the bicep curl, due to the unavailability of 12.5lb weights
• As per the clients request, this circuit was emailed to her so she could use it for her weekend workout.

[edit] Cool Down

• Slow lap of the track
• Static Stretching
  • Standing Quad Stretch
  • Seated Hamstring and Calf Stretch
  • Butterfly Groin Stretch
  • Shoulder stretch
  • Wall chest stretch
  • Standing bicep stretch
  • Standing triceps stretch
  • Child's Pose

[edit] Eleventh Session

Friday November 8. Due to client being unavailable to meet, home workout was made. Client was asked to increase the resistance of the exercise, due to completing previous home workouts

[edit] Warm Up

• Dynamic Stretching
  • High Knees - 10 high knees per leg
  • Child's Pose - 3 child poses staring from hands and knees (slowly siting back into pose)
  • Arm Circles - Circles with arms forward, going from smaller to bigger arm circles, the returning to smaller ones. Backwards instead of forwards.

[edit] Workout

• Lateral Shoulder Raises with Resistance Band
  • 2 sets x 12 reps

• Front Shoulder Raises with Resistance Band
  • 2 sets x 12 reps

^[78]

• Posterior Shoulder Pulls with Resistance Band
  • 2 sets x 12 reps

• Bicep Curls with Resistance Band
  • 2 sets x 12 reps
• Triceps Extensions with Resistance Band
  • 2 sets x 12 reps

• Standing Row with Resistance Band
  • 2 sets x 12 reps
• Standing Chest Press with Resistance Band
  • 2 sets x 12 reps

• Crunches
  • 2 sets, first set complete 20 crunches, second set until failure
• Plank Push ups
  • Starting in plank position, hold between 5-10 seconds then perform a pushup. Perform 5 times

• Power Squats
  • 2 sets x 12 reps
• Donkey Kicks with Resistance Band
  • 2 sets x 12 reps

[edit] Cool Down

Static Stretches

• Head Tilt stretches

^[79]

• Standing Shoulder stretches
• Standing Chest stretches
• Cobra Stretch
• Child's Pose
• Standing Quadriceps Stretches
• Seated reaching Stretches

[edit] Twelfth Session

11am, Tuesday Nov 12 - Logan and Meredith will attend

• The goal of this workout is the improve whole body muscular endurance, while incorporating balance work. This workout will consist of a high number of reps (10-20), with limited rest time between sets.
• This workout will be very similar in nature to the one performed on the previous Tuesday as it was both effective and thoroughly enjoyed by KVD.
• Balance work was achieved by using a bosu ball for lunges, chest press and squats
• To best utilize the short time we have for a whole body workout, we will be doing a vertically loaded super-set.
• Exercises will alternate between upper and lower body.

[edit] Warm up

Dynamic stretching

• High Knees - ~ 15 steps
• Butt kicks - ~ 15 steps
• Pick the daisies - 3 reps each side
• Alligators - 10 reps
• Hugs - 10 reps

[edit] Workout

• Bosu Squat
  • 15 reps
  • Body weight as resistance
  • Client will perform a half squat while balancing both feet on a bosu ball

^[80]

• Bosu Chest Press
  • 10 reps
  • 12.5lbs x 2
  • Client will start by lying supine with their head, neck and upper back resting on the bosu ball, and their glutes and feet resting on the floor, hips flexed at 45 degrees and knees flexed at 90 degrees. The client then performs a chest press with two dumbbells while simultaneously doing a hip hike or glute bridge. The client then lowers their hips back down to the floor while lowering the dumbbells to the side of their chest.

^[81]

• One Leg Hamstring Curl with exercise ball
  • 18 reps per leg

• Lawn Mower Pull
  • 10 reps
  • 15 lbs
  • The client starts in a split lunge stance with the front knee bent at 90, and the back knee extended. The back should be flat, and all weight loaded on the front heel. Then all at the same time the client's feet pivot and hips rotate while pulling the dumbbell diagonally upward and backward until it reaches chin height.

^[82]

• One Leg Calf Raise
  • 15 reps
  • 10 lbs

• Bicep Curl
  • 10 reps
  • 12.5 lbs

• Bosu Lunges
  • The client performs lunges while stepping the forward leg onto the bosu ball before bending down into the lunge.
  • 10 reps per side
  • 10 lbs x 2

^[83]

• One Hand Overhead Triceps Extension
  • 10 reps per side
  • 10 lbs x 2

• Double Leg Crunch
  • 10 reps
  • The client starts by laying supine on the mat. The trunk and legs are then flexed, and lifted approximately 6" off the ground, this is the starting position. With the arms crossed in front of the chest the client then further flexes at the hips and knees, bringing the legs and trunk together. The client then extends back into the into the starting position. That is one rep.

^[84]

• Lat Raise
  • The client begins the exercise standing with her feet at shoulder width and dumbbells on either side of her hips. She should then bend her knees slightly and lean forwards maintaining a slight trunk flexion. The client then performs a transverse extension of the shoulder, raising the dumbbells to shoulder level at her sides. Focus should be placed on keeping the core tight as well as maintaining the trunk in same position by avoiding further trunk flexion or extension. The dumbbells are then lowered slowly back down to her sides. That is one rep.
  • 10 reps
  • 8lbs x 2

^[85]

[edit] Cooldown

• Slow lap of the track
• Static Stretching - all stretch held for 20-30 sec
  • Standing Quad Stretch
  • Seated Hamstring and Calf Stretch
  • Butterfly Groin Stretch
  • Shoulder stretch
  • Wall chest stretch
  • Standing bicep stretch
  • Standing triceps stretch

Notes:

1. Overhead Triceps Extension with both hands was changed to One Hand Overhead Tricep Extension as 17.5lb weight was unavailable, so 10lbs was used for one hand.
2. 7 double leg crunches were performed in the second set, and 8 in the third set due to fatigue and difficulty of the movement
3. This circuit was emailed to the client to be used as a home workout over the weekend.

[edit] Thirteenth Session

11am, Thursday Nov 14 - Elliott and Crystal Attended at the Zone

[edit] Session Goal

• To increase muscular endurance of lower body and upper body workout variants.

[edit] Warm Up

• Dynamic Stretching
  • Alligators - 10 reps
  • Lever Crunches - 10 reps
  • Starting in a standing position with your feet shoulder width apart and hands to your ears, flex forward bring your elbow and opposite knee together.

• • Pick the daisies - 10 reps

[edit] Workout

• Seated Chest Press
  • 3 sets x 10 reps @ 50 pounds

• Lat pull down
  • 3 sets x 10 reps @ 60 pounds

• Bicep Curls
  • 3 sets x 10 reps @ 12.5 pounds

• Standing Triceps extensions
  • 3 sets x 10 reps @ 10 pounds

• Butterflies (shoulder/ triceps)
  • 3 sets x 10 reps @ 5 pounds

• Leg Press
  • 3 sets x 10 reps @ 100 pounds

• Hamstring Curls
  • 3 sets x 10 reps @ 40 pounds

• Adductor Machine
  • 3 sets x 10 reps @ 60 pounds

• Abductor Machine
  • 3 sets x 10 reps @ 70 pounds

• Calf Raise Machine
  • 3 sets x 10 reps @ 50 pounds

[edit] Cooldown

• Static Stretching - all stretches held 20-30 sec
  • Head Tilt stretches
  • Shoulder stretch
  • Wall Chest stretch
  • Seated reaching Stretches
  • Child's Pose

[edit] Fourteenth Session

Tues Nov 19, 11am - Ben and Meredith will attend - The Zone

• The primary goal of the workout is to continue increasing muscular endurance using a circuit targeting all major muscles groups
• We will also continue to improve balance by incorporating instability to the workout with the use of a bosu ball for a number of exercises
• Reps will be high to enhance muscular endurance as well as minimal time between sets

[edit] Warm up

Dynamic stretching

• High Knees - ~ 15 steps
• Butt kicks - ~ 15 steps
• Pick the daisies - 3 reps each side
• Forward Arm Circles - 15-20 sec
• Backward Arm Circles - 15-20 sec

[edit] Workout

This circuit will be performed 3 times

• Bosu Squat
  • 15 reps
  • 8lbs per hand

• Bosu Plank
  • 1 min
  • Client will perform a plank resting their forearms on the bosu ball

^[86]

• Bosu Lunges
  • 10 per side
  • 5 lbs per hand set 1, 8lbs set 2 & 3

• Shoulder Press
  • 10 reps
  • 12.5lbs x 2

• Russian Twists
  • 20 reps 8lbs resistance

• Dumbbell Fly
  • 10 reps
  • 12.5lbs x 2

• One Leg Hamstring Curl with exercise ball
  • 10 reps
  • Non exercising leg will be held straight up in the air as pictured in session 10

• Lawnmower Pull
  • 15 lbs
  • 12 reps

• Push ups
  • 7 reps set 1 & 2
  • Final set was until failure, 12 pushups were performed
  • Full push ups

[edit] Cool Down

• Slow lap of the track
• Static Stretching
  • Standing Quad Stretch
  • Seated Hamstring and Calf Stretch
  • Butterfly Groin Stretch
  • Shoulder stretch
  • Wall chest stretch
  • Standing bicep stretch
  • Standing triceps stretch

Note:

• Once again as per request this workout was emailed to the client to be used as the weekend workout at home.

[edit] Fifteenth Session

11am, Thursday Nov 21 - Elliott and Crystal will Attended at the Zone

[edit] Session Goal

• Increasing load from previous workouts to increase muscular resistance.

[edit] Warm Up

• Dynamic Stretching
  • Alligators - 10 reps
  • Lever Crunches - 10 reps
  • Picking daises - 10 reps
  • Walking Lunges - 10 reps

[edit] Workout

• Seated Chest Press
  • 3 sets x 10 reps @ 50 pounds

• Lat pull down
  • 3 sets x 10 reps @ 60 pounds

• Leg Press
  • 3 sets x 10 reps @ 120 pounds

• Adductors
  • 3 sets x 10 reps @ 70 pounds

• Abductors
  • 3 sets x 10 reps @ 70 pounds

• One Leg Stand/ touch ground
  • 1 sets x 10 reps (left and right leg)

• Calf Raises
  • 3 sets x 10 reps @ 50 pounds

• Bicep Curls
  • 3 sets x 10 reps @ 12.5 pounds

• Standing Triceps extensions
  • 3 sets x 10 reps @ 10 pounds

[edit] Cool Down

Static Stretches

• All stretches held for 20-30 sec
  • Head Tilt stretches
  • Standing Shoulder stretches
  • Standing Chest stretches
  • Cobra Stretch
  • Child's Pose
  • Standing Quadriceps Stretches
  • Seated reaching Stretches

[edit] Sixtenth Session

11am, Tuesday Nov 26th - Ben & Logan Attended at the Zone, Circuit Workout(3 sets)

[edit] Warm Up

• 1 slow job around the track
• High Knees ~ 12 steps
• Butt kicks ~ 12 steps
• Pick the daisies - 5 reps/side
• Forward Arm Circles - 15-20 sec
• Backward Arm Circles - 15-20 sec

[edit] Workout

• Shoulder dumbbell Press
  • 10 reps @ 12.5 lbs.

• Lunges
  • 10 reps/leg @ 8 lbs./hand

• Sit ups passing weight w/ trainer
  • 20 reps @ 5 kg medicine ball

^[87]

• Pushups
  • 10 reps

• Squats on Bosu ball
  • 10 reps

• Lateral core flexion w/ dumbbell
  • 10 reps/side @ 20 lbs

• Triceps Kickback w/ dumbbells
  • 10 reps/arm @ 8 lbs.

• Hamstring curls w/ exercise ball
  • 10 reps/leg

• Plank on Bosu ball
  • 60 seconds (final set to failure) 80 seconds

[edit] Cool Down

Static Stretching (20 seconds/side/stretch)

• Quadriceps Stretch
• Hamstring Stretch
• Standing Shoulder Stretch
• Wall Chest Stretch
• Standing Triceps Stretch

[edit] Post-Assessment

Tuesday, Dec 1, 2013 - 11am

Elliott Attended at the Zone

[edit] Session Goal

• Aim to maintain current values that are already in an excellent category of score and to better scores that are on the lower category.

[edit] Vital Measures and Body Composition

• KVD had a resting heart rate of 84bpm
• KVD has a BMI of -21.4
  • BMI=weight(kg)/height²(m)
  • BMI=58.42kg/1.651m²
  • BMI=21.4

[edit] Warm up

• 3 minute warm up on a stationary bike.
• Dynamic stretching.

• Walking lunges with a twist: The client steps forward with the right leg into a low lunge position. They then reach the right arm back, aiming to touch the left heel. This is held for 2-3 seconds. The lunge is performed 3 times for each leg.
  • Pick the Daisies - Hamstring Stretch: The client steps forward with the right leg, and dorsiflexes the foot. The client then flexes the trunk forward, sweeping down and then back up. This movement should last about 2-3 seconds. This is performed three times on each side.

• Alligators: The client stands with their arms extended in front of them. The client then horizontally abducts both shoulders at the same time, keeping the elbows extended, as well as adducting the scapulae. The shoulders are then adducted back in to the starting position. This is all done in one fluid motion. This movement is performed 10 times.

[edit] Strength Testing

• Push-Up Test
  • The client is tested on how many push-ups they can perform in 1 minute.
  • KVD performed 15 push-ups in one minute.
  • This is described as average

• Wall-Sit Test
  • The client stands against a wall with their feet shoulder width apart. They then slide down the wall so that both their knees and hips are flexed at 90 degrees. The client holds this position until exhaustion.'
  • KVD held the wall sit position for 46 seconds.
  • This is described as good

• Partial Curl-Up Test
  • The client performs partial curl-ups to exhaustion (with a maximum of 25), in time with a metronome at 50 bpm.
  • KVD completed 35 curl ups in cadence with the metronome.
  • This is described as excellent

[edit] Flexibility Testing

• Sit and Reach Test
  • The client sits up with their legs extended. They then reach their arms and trunk forward as far as possible, keeping both hands in contact. The "zero point" which is located at the heels, is set to 15in.

• • KVD reached 21in.
  • This is described as good.

[edit] Balance Testing

• Stork Stand
  • The client stands with one foot on the ground and the other resting on the inside of the knee. The client then lifts the standing leg so that they are balancing on their toes. This position is timed and held until the raised heel, or the raised leg touches the ground and balance is lost.

• • KVD stood for 9.8 seconds on the right leg, and 5 seconds on the left leg.
  • These scores are described as average and below average respectively.

[edit] Cardiovascular Testing

• Rockport Walking Test
• KVD walked 1 mile (1.6km) in 16:50.73. The recorded heart rate immediately following the test was 130bpm.

The estimated VO2 max is 32.53 ml/kg/min. This is described as 'good'.

• • VO₂max=132.853-(0.0769x(weight))-(0.3877xage)-(6.315xgender)-(3.2649xtime)-(0.1565xHR)
  • VO₂max=132.853-(0.0769x(128.8lbs))-(0.3877x39)-(6.315x0)-(3.2649x16.83min)-(0.1565x130bpm)
  • VO₂max=32.53ml/kg/min

^[88]

[edit] Cool Down

• Due to time constraint, we were unable to complete a cool down.

[edit] Post Test Results - SMART Goals

• Overall, most of the specific scores of the program goals were not met

• For all of the strength scores (pushups, wall sit and partial curl up) significant improvements were made despite the fact that only

the perfect score 25 partial curl ups was met.

• For the upper body strength goal, we had hoped that KVD would be able to complete 20 full pushups in a minute, which would be a 100% improvement. During the post test she was able to complete 15, which was still a 50% improvement from her initial assessment.

• For the lower body strength goal, KVD improved her wall sit score by 5 seconds.

• The most impressive improvement was from the partial curl up test where KVD was able to perform 37 partial curl ups in time with the metronome, thus surpassing the perfect score of 25.

• For the sit and reach test, KVD did not meet our goal. However this is likely due to poor decision making in regards to the goal on our part as she was already ranked as 'excellent', which would be hard to improve. The fact that the tester, or person measuring was different for the two times that this test was done could also contribute to the decrease in score by 1".

• KVD significantly improved her stork stand scores from 3 and 5 seconds (left and right leg), to 5 and 9.8. Both scores almost doubled.

• There was a significant decrease in KVD's VO2max score from the Rockport Test. We learned at the final meeting that she had not been regularly attending spin classes as she had been prior to and at the beginning of the program.

• One thing that was noted during the post assessment that during the push up and wall sit tests it appeared as though KVD could have continued working and achieved a better score. This is something that was also observed during the first assessment. It seems as though during these assessments she does not push herself to the limit, and stops working when she believes that she can do no more. This was evidenced by the fact that there were no visible signs during the wall sit or push up test that she was fatiguing, as well as the fact that she was able to perform 12 pushups two weaks earlier, at the end of a tiring workout.

• Another thing that may have contributed to the scores, was the fact that she had not been feeling well the day of the post assessment. The information that she had been severely sleep deprived the previous night, and had been feeling cranky had not been brought to our attention until the final meeting the next week.

• It had become apparent during the program that our goals were not entirely realistic, and quite lofty.

[edit] Final Meeting: Debriefing

Fri Dec 6, 9:15am - Starbucks in Plaza

All group members attended

Goals:

• To go over the the training program, get client feedback about the program.
• Provide the client with information in regards to the most recent loads and volumes of exercises done
• Provide the client with materials to continue on with the strength program on her own

[edit] Meeting

• We gave KVD a chart listing her scores from the pre-assessment and post-assessment. This allowed her to see the differences in her scores, and the progress that she had made over the 6 weeks. This was important as one thing that was noted in the consultation was that she had become discouraged in the past when she had not been able to notice any progress from weight training.
• We also gave KVD a chart listing the exercises that she had done with us over the last 2-3 weeks, as well as the most recent load, reps and sets used for each exercise. This information will give her a baseline for where she is following the 6 weeks, which will allow her to either continue working at this level, or to progress further if she wishes.
• Finally, we gave KVD a handbook outlining how to create her own workouts. This handbook included information regarding various loading structures, the number of reps and rest time to use depending on what the goal of her workout was (ie. muscular strength, muscular endurance etc.). It also included information on how many exercises to incorporate depending on time availability and number of sets, as well as which types of exercises to chose depending on what area(s) of the body she chooses to target.
• Lastly, the handbook included a description and picture of each exercise that we did during the training program, as well as a number of extra ones, all categorized by the main muscle group(s) they target.

[edit] Progression Summary Chart

Note

• BW = body weight
• RB = resistance band

[edit] Notes and References

1. ↑ http://www.nutriactiva.com/wp-content/uploads/2012/05/BMI-Chart-eng.png
2. ↑ http://m.runnersworld.com/race-training/dynamic-stretching-better-training-and-racing?page=2
3. ↑ http://www.teachpe.com/images/jenny/standing_hamstring_stretch.jpg
4. ↑ http://www.free-online-golf-tips.com/additional-tips/golf-fitness-tips/golf-warm-up-exercises/#.UqtPvfRDtT4
5. ↑ http://hosmerchiropractic.com/blog/wp-content/uploads/2012/04/Screen-Shot-2012-04-10-at-11.17.36-AM.png
6. ↑ http://fromweaktostrong.wordpress.com/2012/06/09/the-power-of-a-pushup-my-story-10-2/
7. ↑ http://arntrnassets.mediaspanonline.com/radio/mxs/613927/women-push-up.JPG
8. ↑ http://www.topendsports.com/testing/tests/wall-sit.htm
9. ↑ http://www.answers.com/topic/canadian-trunk-strength-test
10. ↑ http://kinesiologists.ca/wp/wp-content/uploads/2013/02/norms_flexionA.gif
11. ↑ http://www.topendsports.com/testing/tests/balance-stork.htm
12. ↑ http://www.brianmac.co.uk/storktst.htm
13. ↑ http://www.ericadhouse.com/wp-content/uploads/2013/04/VO2-Table.jpg
14. ↑ http://www.sport-fitness-advisor.com/images/soccer_stretching_quad.gif
15. ↑ http://files.skinnymom.com/wp-content/uploads/2012/04/Hamstring-Stretches-5.jpg
16. ↑ http://www.bodybuilding.com/exercises/detail/print/name/standing-biceps-stretch/gender/Female
17. ↑ http://www.makeoverfitness.com/tricep-stretches-exercise
18. ↑ http://www.kickstandfitness.com/tag/lunge-exercise/
19. ↑ http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html
20. ↑ http://www.oprah.com/health/The-No-Equipment-Workout-You-Can-Do-at-Home/2
21. ↑ http://images.teamsugar.com/files/users/1/12981/40_2007/seated-leg-press.jpg
22. ↑ http://www.lift.net/wp-content/uploads/2013/02/rx.png
23. ↑ http://assets.aarp.org/www.aarpmagazine.org_/articles/health/fitness_machines/machines/03chestpress.jpg
24. ↑ http://www.fullfitness.net/exercises/shoulders/machine-shoulder-press
25. ↑ http://www.trainbodyandmind.com/2011/02/chest-fly-workout-%E2%80%93-pec-deck-butterflies/
26. ↑ http://us.ironcompany.com/cgi-bin/md/M12603/s1.pl
27. ↑ http://pumpjunkies.com/exercises/back/back/seated-machine-row
28. ↑ http://trainmuscles.com/how-to-do-a-lat-pull-down
29. ↑ http://www.womenshealthmag.com/fitness/biceps-curl-1
30. ↑ http://www.fantasiefitness.com/2/post/2011/05/overhead-tricep-extension.html
31. ↑ http://nbfit.net/wp-content/uploads/2013/03/plank1.jpg
32. ↑ http://www.fitnessmagazine.com/videos/hosting/media/fitness/1607343/32071971/alphabet-superman.jpg
33. ↑ http://workinglines.org/2013/09/08/art-warming-up-part-4-activation-bridge-articulation-spine/
34. ↑ http://www.health.com/health/gallery/0,,20307245_2,00.html
35. ↑ http://www.massagestudyguide.net/wp-content/uploads/2012/09/straightarm-wall-chest-stretch.jpg
36. ↑ http://mauricebright.com/wp-content/uploads/2013/10/jumping-jacks1.jpg
37. ↑ http://mirev.propaganda3.com/images/exercise_images/10_2011.05.16.44.jpg
38. ↑ http://lcfellows.files.wordpress.com/2011/03/wood-chop.jpg
39. ↑ http://www.taseerlabs.com/Fatness/images/image049.jpg
40. ↑ http://www.physioadvisor.com.au/8047950/ankle-stretches-ankle-flexibility-exercises-ph.htm
41. ↑ http://i.imgur.com/MfBlJ.jpg
42. ↑ http://1.bp.blogspot.com/-EqSLPRCfN18/T988fQfXDjI/AAAAAAAAA8I/1MgpamboFSs/s1600/bicep.jpg
43. ↑ http://www.womenshealthmag.com/files/images/1001-chest-press.jpg
44. ↑ http://www.build-some-muscle.com/home-arm-workout.html
45. ↑ http://www.thehealthymaven.com/2013/03/resistance-band-workout.html
46. ↑ http://well-girl.com/lower-body-resistance-bands-workout/
47. ↑ http://www.womenshealthmag.com/files/images/0904-squat-jumps.jpg
48. ↑ http://motherhoodmusings.files.wordpress.com/2013/08/band-donkey-kicks.jpg
49. ↑ http://midwestcommercialfitness.com/images/2006-add-2.jpg
50. ↑ http://sweetch33ksfitness.files.wordpress.com/2012/04/leg-extension.jpg
51. ↑ http://tkfitnessla.files.wordpress.com/2011/02/hipadductor.png
52. ↑ http://2.bp.blogspot.com/_7Jd1HbzlkuI/TSQBn45YcwI/AAAAAAAAANk/AVgoT5OTMJY/s400/widget-graphic-hipAbductor-sm.png
53. ↑ http://www.fitness-tips.nl/wp-content/uploads/2013/05/Machine-Back-Extension.jpg
54. ↑ http://img4-2.realsimple.timeinc.net/images/1108/0811FIF/scissors-ilo_300.jpg
55. ↑ http://www.fitbie.com/sites/default/files/plank-spider-man-extension-b-ex.jpg
56. ↑ http://heallovebe.files.wordpress.com/2012/11/heels-to-heaven1.jpg
57. ↑ http://3.bp.blogspot.com/-MMVNCp51WY4/UixNdJ3lOrI/AAAAAAAAJ18/HTAxe4yVCNs/s1600/bicycle-crunches-henry-cavill-workout-08112011.jpg
58. ↑ https://www.skimble.com/exercises/824-reverse-bicycles-how-to-do-exercise
59. ↑ https://s3.amazonaws.com/prod.skimble/assets/1516/skimble-ins-_-outs-1_iphone.jpg
60. ↑ http://www.esquire.com/features/better-man/ab-exercise-0508
61. ↑ http://www.build-some-muscle.com/home-arm-workout.html
62. ↑ http://kristinmcgee.com/unwind-your-body-mind-with-this-peaceful-yoga-sequence/extended-childs-pose
63. ↑ http://www.realsimple.com/health/fitness-exercise/workouts/strengthen-your-lower-back-00000000026614/page7.html
64. ↑ http://3.bp.blogspot.com/-jAvqcSdlabk/TV8vgr4KE9I/AAAAAAAAABE/cU66cWdyu9Y/s320/biceps.jpg
65. ↑ http://bootcamp.freestyler.net/dumbbell-triceps-extension-with-support-on-a-bench.html
66. ↑ http://www.womenshealthmag.com/files/images/0911-leg-raises.jpg
67. ↑ http://blog.womenshealthmag.com/whexperts/files/2012/04/TricepDip.jpg
68. ↑ http://www.ibodz.com/files/exerciseimages/front-raise-with-resistance-band-4.JPG
69. ↑ http://www.peerfit.com/blog/wp-content/uploads/2013/06/23.jpg
70. ↑ http://www.womenshealthmag.com/fitness/dumbbell-squat-and-overhead-press
71. ↑ http://www.fitness.com/exercises/157/hamstring_curls_single_leg_with_exercise_ball_beginner.php
72. ↑ http://www.fitbie.com/exercise/single-leg-standing-dumbbell-calf-raise-women
73. ↑ http://youtrain.me/exercise/dumbell-fly/
74. ↑ http://www.build-some-muscle.com/home-back-workout.html
75. ↑ http://www.gymwolf.com/exercise/3907-reverse-bicep-curls
76. ↑ http://www.foodielovesfitness.com/2012/02/08/chocolate-chip-oatmeal-raisin-cookie-for-1/front-dumbbell-raise/
77. ↑ http://www.womenshealthmag.com/files/images/bootcamp-v-ups.jpg
78. ↑ http://www.ibodz.com/files/exerciseimages/front-raise-with-resistance-band-4.JPG
79. ↑ http://www.mahealthcare.com/assets/images/gallery/stretchneck2.jpg
80. ↑ http://www.bodyandsoul.com.au/fitness/workouts/get+better+balance,11687
81. ↑ http://http://spryliving.com/articles/the-best-workout-tool-youre-not-using/
82. ↑ http://musclepro.weebly.com/1/post/2012/07/dumbbell-workout.html
83. ↑ http://arc.sdsu.edu/fitnesscatalog/legs/BosuLunge/index.php
84. ↑ http://guiafitness.com/entrenamiento-espartano-ejercicio-3-lagartijas.html
85. ↑ http://lateralraises.com/
86. ↑ http://www.realsimple.com/health/fitness-exercise/workouts/bosu-ball-exercises-00100000079176/page2.html
87. ↑ http://cdn.vogue.com.au/media/article-steps/1/4/5/0/14521-1_asl.jpg
88. ↑ http://www.ericadhouse.com/wp-content/uploads/2013/04/VO2-Table.jpg