Group 1

From KINE4P22 D02 2015

Jump to: navigation, search

Contents

[edit] Group 1 members

Sarah Taylor

Samantha Mersereau

Samantha Hathorn

Olivia Martens

Réal Cormier


[edit] Initial Consultation

Date : Friday, September 18th @ 11 am.

Group members present: Sarah Taylor, Réal Cormier

Goal of meeting: to complete PAR-Q and answer questions pertaining to program.


[edit] Client Information

PAR-Q completed.


Name:

Age:

Height:

Weight:

Do you smoke?

How should we contact you?

Which days and times work best for meeting to exercise?

Are there specific days and times that do NOT work?

Have you ever had or currently have any medical conditions?

Have you had/ do you currently have any injuries that may affect exercising?

What is your typical daily routine?

What is your current activity level/ level of fitness (little to no activity ---> moderately active ---> very active)?

What are your short-term and long-term goals (what you want to get out of training)?

Have you ever exercised before/ do you have any past experience in a gym? If so, what did you do?

Have you ever been on a sports team?

Are there any movements that may be difficult/painful for you?

Is there anything you are uncomfortable with about training?

Is there anything about working with us that worries you?

Is there anything specific you would like to try?

Are there specific things you would prefer to do?

Will you be exercising outside of our sessions?

[edit] Initial Assessment

Date: Thursday, October 1st @ 12:30pm

Group members present: Samantha Mersereau, Samantha Hathorn, Olivia Martens

Goal of meeting: To get the baseline of ability of our client, to determine what our program will need to focus on, and to set goals for the end of our training sessions.

[edit] Pre Testing

____

Flexibility:

Sit and Reach: 41 cm

Norm:

The sit and reach used a zero point method. The client was seated legs extended and arms raised in front. This initial position gave us our starting measure of "zero". Next the client was asked to reach forward as far as they could, without bending their legs. This became the final position and the distance was measured between the two points.

Shoulder Mobility (FMS): Right - 3cm; Left - 1cm

Norm: Fair- fingertips are not touching but less than 5cm apart

the client was asked to reach overhead and around the back to see if she could get her hands to meet. The distance between fingertips was measured for each side.

Balance:

Stork Stand:

Right - 45 seconds (on previously injured foot; more tense; more sway and instability)

Left - 1:00 (stopped time)

Muscle Strength:

6 RM Testing: Leg press: 240 lbs; Cable row: 50 lbs

Muscle Endurance:

Low plank hold time: 38 seconds

Wall sit hold: 45 seconds

Cardiovascular:

Rockport Test: 17:05, 112 BPM (walked it)

Relative VO₂ Max: VO₂ Max = 132.853 - 0.0769 x (Weight) - 0.3877 x (Age) + 6.315 x (Gender) - 3.2649 x (Time) - 0.1565 x (Heart Rate) VO₂ Max = 26.24 mL/kg/min

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

Cardio :

Improve Rockport scores by reducing overall time by 1 minute. This will be done by doing cardiovascular exercise twice a week (min. 20-30 mins.) while keeping in her training zone of 55%-75% Max HR --> 92bpm-125 bpm

Strength:

The client has expressed an interest in increasing her overall strength, therefore both upper and lower body strengthening exercises will be emphasized.

Lower body - Increase leg press weight to 280 lbs by adding lower body resistance training (leg press/squats/lunges/etc.)

Upper body - Cable row increased to 70 lbs (may be lower due to possible arthritis flareups)

We will try to move towards free weights rather than machines which can contribute to overall balance improvements as well. We will be including 2-3 sets of 12-15 reps per exercise in every workout to achieve this goal.

Endurance :

Considering she already has good baseline core endurance, it will be attempted to increase (forearm) plank and wall sit to 1 minute hold time with 10 minutes core exercise per session.

[edit] Cardio

We will not be doing cardiovascular exercise with the client during her sessions as it takes up a lot of time and she prefers having several days during the week to exercise rather than only 2. By setting up a form for her to use as a guide and give her ideas of what to do, we will also be getting information/feedback returned to us (e.g. distance, HR, etc.)

Guide

Cardiovascular Workouts

  • Choose any one of the following activities (interchangeable), and complete 2 times per week on your own time

Swimming

  • 20- 40 minutes continuous
  • Heart Rate between 55-75% of max (92-125bpm)
  • Check and record heart rate at the beginning, the end and at 10-minute intervals. (ie. 0 mins, 10 mins, 20 mins, 30 mins, 40 minutes/final)
  • If possible record laps completed.
  • As your cardiovascular endurance increases feel free to increase intensity either by swimming faster or by alternating different styles. For example, breast stroke for 3 laps then front crawl for one and repeat.

Power walking

  • 20-40 minutes continuous
  • Can be completed outside, on a track or on a treadmill. (If possible record distance and time completed)
  • Heart Rate between 55-75% of max (92-125bpm)
  • Check and record heart rate at the beginning, the end and at 10-minute intervals. (ie. 0 mins, 10 mins, 20 mins, 30 mins, 40 minutes/final)
  • As cardiovascular endurance increases feel free to increase intensity by walking faster or incorporate *jogging. Incorporate jogging by walking for 4 minutes then jogging for 1, reducing the amount of time spent walking as it gets easier (ie. 1 minute walk, 1 minute jog or 5 minute walk, 5 minute jog.)

Recumbent Bike

  • 20-40 minutes continuous
  • Heart Rate between 55-75% of max (92-125bpm)
  • Check and record heart rate at the beginning, the end and at 10-minute intervals. (i.e. 0 mins, 10 mins, 20 mins, 30 mins, 40 minutes/final)
  • Record distance, time and resistance if possible.
  • As you gain cardiovascular endurance you may need to increase resistance to maintain your heart rate zone.

Elliptical

  • 20- 40 minutes continuous
  • Heart Rate between 55-75% of max (92-125bpm)
  • Check and record heart rate at the beginning, the end and at 10-minute intervals. (ie. 0 mins, 10 mins, *20 mins, 30 mins, 40 minutes/final)
  • Record distance, time and resistance if possible.
  • As you gain cardiovascular endurance you may need to increase resistance to maintain your heart rate zone.

[edit] Workout 1

Date: October 8, 2015 @ 5:30pm

Group members present: Samantha Mersereau, Sarah Taylor & Olivia Martens

Goals: to introduce various exercises that will be completed throughout the 6-week training period and to start workout on the training goals.

Warm-up:

2 lap walk/jog

Dynamic warm-up:

  • Lateral shuffle (40m)

Image:Lateral_shuffle.jpg

    • Stand with feet slightly wider than hip-width apart with toes forward. Flex at the hips and knees to lower into a squat. A 90 degree angle should be made at the knee which are stacked over the ankles. Take a lateral step with the left leg and then another step with the right leg in the same direction to return to the original stance. Keep your back straight, chest up and your eyes looking straight ahead throughout the exercise. Repeat switching directions half way through
  • Walking high knees (20m)

Image:Highknees.jpg

    • Stand tall with hands on hips.
    • Flex at the knee and hip on the right side as high as possible while balancing on the left foot. Lower and repeat on right side so that each step takes you forward.
  • Walking butt kicks (20m)

Image:Buttkicks.jpg

    • Walk forward flexing non-standing leg at the knee to bring the heel as close to the butt as possible.
    • After every flexion step forward, alternating sides.
  • Quad stretch (20m)

Image:Quadstretch.jpg

    • Stand tall with your feet hip-width apart
    • Flex the left leg while balancing on the right
    • Bring left heel toward butt, and grasp your left foot with your right hand by extending right arm behind the midline of the body.
    • Repeat on opposite side taking a step forward after every stretch.
  • Hamstring stretch (“floor sweeps”) (20m)

Image:Stretchhamstring.jpg

    • Take a step forward with the right leg planting right heel on the ground in front of left foot
    • Bend at the hips and swing arms forward so finger tips sweep the floor
    • Return to standing and repeat on left side
  • Lateral squats (10m)

Image:0910-lateral-shuffle_preview.jpg

    • Take a lateral step out to the right and shifting the centre of mass over the right leg.
    • Lower to squat so the right knee is at a 90 degree angle and the left knee is nearly fully extended.
    • Push off with the left leg to return to original position. Switch direction halfway through
  • Squats (10m)

Image:Squats.jpeg

    • Stand with feet shoulder width apart.
    • Flex at the knees and hips, sit back and lower until knee angle is 90 degrees while keeping a neutral spin, he chest and the chin up.
    • Return to start, take a step forward and repeat.
  • Knee hugs (10m)

Image:Kneehug.jpg

    • Balance on the left foot while flexing the knee and hip as much as comfortable. Grasp knee with both hands and gently pull it up slightly higher, bringing the femur as close to the chest as possible.
    • Slowly lower leg and repeat on the opposite side.
  • Lunges with overhead reach

Image:Forwardlunge.jpg

    • Take a large step forward with right leg.
    • Drop left knee towards the ground so both knees are at 90˚, hovering left knee a few centimetres above the ground.
    • Flex at the shoulder until the arms are over the head while shifting the centre of mass over the right heel
    • Push off with left leg to stand up and progress into next lunge, alternating legs.

Workout

Complex 1 (superset):

  • Body weight/weighted goblet squat (2x12)

Image:Goblet-squat.jpg

    • Standing tall with your feet shoulder-width apart, grab the head of a dumbbell with both hands and hold it vertically in front of your chest
    • Keep a neutral spine with shoulder blades retracted and depressed.
    • Drop into a squat position, flexing the hips and knees to 90 degree angles, until the femurs are parallel to the floor.
    • Extend your hips and knees to return to the starting position.
      • Coaching cue: pretend that you are sitting onto a chair (will help assure that the hips are the first to move instead of the knees)
  • Dumbbell shoulder press (2x12)

Image:Squat-shoulder-press set.jpg

    • Hold one 5lb dumbbell in each hand with palms facing medially and elbows flexed. Dumbbells should be at shoulder height with the elbows tucked in close to the trunk and stacked directly below wrists.
    • Press dumbbells straight upward until arms are fully flexed at the shoulder and the dumbbells meet overhead. Lower to sides of shoulders and repeat.

Active recovery: complete 1 walking lap around the track after the complex is completed to maintain HR and allow muscles to recover enough for next exercise

Complex 2 (superset):

  • Bodyweight walking lunges (2x12/leg)

Image:Lunges.jpg

    • Stand with hands on hips and feet slightly apart.
    • Step forward with right leg keeping toes pointed forward throughout exercise.
    • Flex the right knee to a 90 degree angle, dropping the left knee towards the ground.
    • Push off with the left leg to a standing position and repeat with opposite leg.
  • Cable row (2x12) - light (green) resistance band

Image:Seated_Low_Cable_Row1.png

    • Seated comfortably on the bench hold cable grips in either hand with a neutral wrist and straight back and shoulder blades retracted and depressed.
    • While breathing out, pull cable towards chest on a horizontal plane until elbows are flexed at a 90 degree angle.
    • Slowly release back to starting position and repeat.
      • Coaching cue: pretend that you are trying to squeeze a pencil in between your shoulder blades when pulling towards your body

Active recovery: 1 walking lap around the track after completing the complex

Core complex:

  • Low plank (2x30 seconds)

Image:0906-plank.jpg

    • Lying prone, dorsiflex both feet and press body up of all weight is on the pads of the toes and the forearms. Keep elbows flexed at a 90 degree angle and the shoulder flexed perpendicularly to the trunk.
    • Ensure body is in a straight line from ankles to shoulders by contracting the core muscles and keeping a neutral neck position.
    • Hold, controlling breathing then when time is completed lower body back to the floor.
  • Deadbug (2x10/side)

Image:Deadbug.jpg

    • Lie supine with your arms extended above you toward the ceiling so the upper arm and forearm are perpendicular to the floor.
    • Flex your ankles, feet, and hips up to 90 degrees.
    • Extend right leg until both the hip and knee are at a 180 degree angled the heel hovers just above the ground. At the same time flex at the shoulder to lower the left arm so it is hovering just above ground above head (contralateral movement).
    • Return to the starting position and repeat on the opposite side.

Cool-down

  • Static stretching

Image:Stretch.jpg

    • Whole body
    • Hold each stretch for 30 seconds

[edit] Workout 2

Date: October 13, 2015 @5:30

Group members present: Sam H., Réal

Goals: Lower Body

Warm-up:

2 lap walk

Dynamic warm-up

  • Lateral shuffle (40m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Lateral squats (10m)
  • Squats (10m)
  • Knee hugs (10m)
  • Lunges with overhead reach

Workout

Complex 1:

  • Stationary reverse lunges to a single leg balance (2x12/leg)
    • Stand with hands on hips and feet slightly apart.
    • Take a large step backward with right leg keeping toes pointed forward throughout exercise.
    • Flex the left knee to a 90 degree angle, dropping the right knee towards the ground.
    • Push off with the left leg to balance on the right leg with right knee extended. Lower left leg and repeat on the opposite side.

Image:ReverseLungeKneeUp.png

  • BOSU hip lifts (2x12)

Image:Bodu.jpg

    • Laying supine with the back and neck straight, flex at the knees and place feet on BOSU ball (with the flat side down) so an angle slightly greater than 90 degrees is made at the knees .
    • Keep arms and palms pressed into the floor just slightly lateral to either side of the trunk.
    • Extend hips upward, making sure to contracting gluteals, core and pelvic muscles. The upper body and upper legs thighs should be in a straight line.
    • Lower hips back to the floor (slowly), and repeat.

1 lap walk after completed full complex for recovery

Complex 2:

  • Deadlift (5lb dumbbells) (2x12)

Image:Deadlift.jpg

    • Standing with toes forward and feet shoulder width apart hold one dumbbell in each hand with hands facing toward the body.
    • Flex forward at the hips, slightly flex the knees and lower until the weights are past the knees.
    • Maintain a straight back, retracted shoulders and keep the weight close to the body.
    • Extend at the hips until returned to the starting position. Repeat.
  • Lateral body weight squat (2x12/leg)

Image:Latsquat.jpg

    • Begin standing with feet together with hands by sides.
    • Step right leg laterally, flexing knee to 90 degrees squat (keeping knee pointed forwards and back straight).
    • Left leg remains extended with foot in starting position and toes forward.
    • Push back with right leg to return to the starting position. Repeat with opposite leg.

1 lap recovery walk around track

Core Complex:

  • Low Alternating Side Plank (20 seconds per side)

Image:Sideplank.jpg

    • Lie with right hip on mat. Place right forearm on mat stacked under the right shoulder so that the forearm is perpendicular to the torso and the shoulder and elbow are both flexed at 90 degree angles. Stack left leg directly on top of right leg with legs extended. Knees, ankles and feet should be stacked on top of each other.
    • Contracting the muscles of the core, glutes and legs raise the right hip off the floor until body weight is supported by the forearm and the lateral side of the right foot. Maintain neutral spine, forming a straight line along the coronal plane of the body.
    • Hold position. Repeat with opposite side.
  • V-sit medicine Russian Twist (2x10)

Image:Vsit.jpg

    • Sit on the floor with feet flat on the ground, and knees flexed at a 45 degree angle, holding a medicine ball with both hands along the midline of the body with the elbows flexed and the ball at chest height.
    • Flex at the hips to bring the feet to hover a few centimeters above the ground. While holding this position and contracting the core muscles rotate the upper body to the right bringing the centre of mass of the ball out to the right side of the body, gently tapping the rightelbow to the ground (if possible).
    • Return to starting position and complete with opposite side.

Cool-down

  • Whole body static stretching

[edit] Workout 3

Date: October 14th, 2015 @ 5:30pm

Group members present: Real C., Sarah T.

Goal: To exercise clients upper body

Warm up

  • 2 lap walk around track

Dynamic warm-up

  • Lateral shuffle (40m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Lateral squats (10m)
  • Squats (10m)
  • Knee hugs (10m)
  • Lunges with overhead reach


Workout

Complex 1

  • Band Chest Flys (2x12)
    • Holding the grips of resistance band in either hand, anchored to a stable object behind body, walk forward until appropriate tension is attained.
    • Maintain a correct posture, a stable stance (one foot in front of the other, hip width apart) and a contracted core during exercise.
    • Begin with upper arms tucked in close to torso with elbows at a 90 degree angle. Push forward until arms are parallel to floor and elbow is nearly fully extended.
    • Maintaining control, slowly return to starting position.

Image:Chestflys.jpg

  • Standing Row with Band (2x12 per side)
    • Holding the grips of resistance band in either hand, anchored to a stable object in front of the body, walk backward until appropriate tension is attained.
    • Maintain a correct posture, a stable stance (one foot in front of the other, hip width apart) and a contracted core during exercise.
    • Begin with arms parallel to floor and elbow is nearly fully extended. Pull back, keeping upper arms close to the torso until the elbows are flexed at a 90 degree angle.
    • Maintaining control, slowly return to starting position.

Image:Rowwithband.jpg


Complex 2

  • External Shoulder Rotation (2x12 per side)
    • Stand with feet hip width apart, holding resistance band grip in right hand, step laterally from the anchor until the appropriate band tension is attained.
    • Keep elbow flexed at 90 degrees, and forearm internally rotated across the midline of the body.
    • While keeping the elbow tucked into the torso externally rotate the shoulder up to 180 degrees across the midline of the body keeping the forearm parallel to the ground the whole time.
    • Maintaining control, slowly return to starting position. Repeat on opposite side.

Image:Externalshoulder.jpg

  • Internal Shoulder Rotation (2x12 per side)
    • Stand with feet hip width apart, holding resistance band grip in right hand, step laterally from the anchor until the appropriate band tension is attained.
    • Keep elbow flexed at 90 degrees, and forearm externally rotated away from the midline of the body.
    • While keeping the elbow tucked into the torso internally rotate the shoulder so the forearm travels up to 180 degrees across the midline of the body keeping the forearm parallel to the ground the whole time.
    • Maintaining control, slowly return to starting position. Repeat on opposite side.

Image:Internalshoulder.jpg

  • Elevated Shoulder Rotation (2x12 per side)
    • Holding the grips of resistance band in either hand, anchored to a stable object in front of the body, walk backward until appropriate tension is attained.
    • Laterally extend the shoulder until the forearm is in line with the trunk. Create a 90 degree bend at the elbow and elevate arm to chest height. Palm will be facing forward with a 90 degree angle at the shoulder.
    • Rotate arm until forearm is parallel to floor and palm is facing the ground.
    • Maintaining control, slowly return to starting position. Repeat on opposite side.

Image:Elevatedshoulder.jpg


Complex 3

  • DB Shoulder Press (2x12)
    • Stand with feet hip width apart, maintain a correct posture, and a contracted core during exercise.
    • Raise arms until upper arms are parallel to floor and elbows are at a 90 degree angle. There should also be a 90 degree angle between the torso and upper arms with arms extended laterally away from the body
    • With a dumbbell in either hand and pals facing forward, extend at the shoulder, and extend at the elbows until arms are outstretched straight over the head.
    • Slowly return to starting position and repeat.

Image:Shoulderpresss.jpg

  • Bicep Curls with Band (2x12) (red/medium band)

Image:Bicepbandcurls.jpg

    • Placing feet shoulder width apart, stand on the center of the resistance band while holding the handles (palms facing up) while standing straight.
    • Keeping back straight and elbows to your sides, flex at the bicep until hand is at chest height or parallel to floor.
    • Slowly lower weight back down to starting position and repeat.

Core

  • Kneeling Band Press (2x12)

Image:Bandpress.jpg

    • Tie resistance band around stable object (i.e. a pole) directly beside you and kneel leg closest the object on floor while keeping other bent.
    • You should be far enough from the pole to feel the tightness/pull of the band.
    • Keep both hands on the handle and maintain a neutral posture, pull across the midline of the body
    • Tighten core and hold for 2-3 seconds.
    • Repeat
  • Scissor Kick (2x10 per leg)
    • Lying supine, place hands under the small of the back for support of the lower spine, with palms flat on the ground.
    • Flex at the hips to bring extended legs to hover a few centimetres off the ground while simultaneously flexing the abdominals to bring chest and head up off the ground to hover at the same height.
    • While maintaining this isometric contraction alternate crossing one extended leg over the top of the other, aiming to cross the midline.

Image:Scissorskick.jpg


Cool Down

  • Full body static stretching

[edit] Workout 4

Date: October 19, 2015 @ 5:30

Group members present: Sam H.

Goals: Lower Body

Warm-up:

2 lap walk

Dynamic warm-up

  • Lateral shuffle (40m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Lateral squats (10m)
  • Squats (10m)
  • Knee hugs (10m)
  • Lunges with overhead reach

Workout

Complex 1:

  • Stationary reverse lunges to a single leg balance (2x12/leg)
  • BOSU hip lifts (2x12)

1 lap recovery walk around track

Complex 2:

  • Deadlift (5lb dumbbells) (2x12)
  • Lateral body weight squat (2x12/leg)

1 lap recovery walk around track

Core Complex:

  • Low Alternating Side Plank (30 seconds per side)
  • V-sit medicine Russian Twist (2x10)

Cool-down/Static Stretching

[edit] Workout 5

Date: October 21, 2015 @ 5:30pm

Group members present: Olivia Martens, Sarah Taylor

Goals: Upper body and abs. Getting the client comfortable with free weights, proper form and breathing.

Warm-up:

2 lap walk/jog

Dynamic warm-up:

  • Lateral shuffle (40m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Lateral squats (10m)
  • Squats (10m)
  • Knee hugs (10m)
  • Lunges with overhead reach

Workout

Upper Body Complex 1 (Superset):

  • Bent-Over Row (2x12)

Image:1107-bent-over-row.jpg

    • With a dumbbell in each hand flex forward to 90 degrees at the hips and let your arms hang perpendicular to the trunk.
    • Extend upper arm at the shoulder while flexing elbow to 90 degrees keeping arms medially close to the sides until the upper arm is in line with the torso.
    • Repeat.
  • Hammer Curl to Press (2x12)

Image:Hammer-curl-to-press.jpg

    • Stand straight and tall with your hands at your sides, palms facing each other.
    • Raise the dumbbells to your shoulders while keeping your palms facing each other (dumbbells go from horizontal to vertical).
    • Keep your palms facing each other, press the weights directly overhead (see Overhead Press) until your arms are extended above shoulders (wrists, elbows, and shoulders are all stacked). Lower the dumbbells back to shoulder height, then to starting position
    • Repeat.

Upper Body Complex 2 (Superset):

  • '"Bent Arm Reverse Flys (2x12)

Image:Bent-Over-Reverse-Fly.jpg

    • Hold a set dumbbells at your sides. Flex forward to 90 degrees at the hips and let your arms hang straight down, parallel to the shins.
    • Raise your arms straight out to your sides, maintaining just a slight bend in your elbows. As you lift retract shoulders.
    • Raise the weights until they’re even with your shoulders, hold for half a second, and then slowly lower your arms to the starting position.
  • Bicep Curls (2x12)

Image:Bicep-curls.jpg

    • Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
    • Keep the upper arms stationary, flex at the elbows until the dumbbells are at shoulder height.
    • Hold the contracted position for a brief pause then slowly begin to lower the dumbbells back to the starting position.
    • Repeat.

Core Complex

  • Low Alternating Side Plank (30 seconds per side)
  • Oblique Cross-Over Crunch(15 per side)

Image:Crunch.jpg

    • Lie supine, knees bent with feet flat on floor so knees are flexed o 45 degrees and hips are slightly flexed.
    • Flex right hip to 90 degrees and swing foot toward head across the midline of the body and rest right ankle on left thigh just above patella.
    • Extend your left arm out to the side, parallel to the floor, and use your right hand to support your neck.
    • With your lower back pressed to the floor, contract the core in order to pull the upper body a few inches off the ground, and then protract your right shoulder and bring elbow diagonally toward left knee so the right hand crosses the midline of the body.
    • Return to start position and repeat on other side.

Cool-Down

  • Static Stretching

[edit] Workout 6

Date: November 2nd, 2015 @5:30pm

Group members present: Sarah T., Real C., Samantha H.

Goals: Lower body workout

Warm-up:

2 lap walk

Dynamic warm-up

  • Lateral shuffle (40m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Lateral squats (10m)
  • Squats (10m)
  • Knee hugs (10m)
  • Lunges with overhead reach

Workout

Complex 1:

  • Stationary reverse lunges to a single leg balance (2x12/leg)
  • BOSU hip lifts (2x12)

1 lap recovery walk around track

Complex 2:

  • Deadlift (5lb dumbbells) (2x12)
  • Lateral body weight squat (2x12/leg)

1 lap recovery walk around track

Core Complex:

  • Low Alternating Side Plank (30 seconds per side)
  • V-sit medicine Russian Twist (2x10)

Cool-down/Static Stretching

[edit] Workout 7

Date: November 9, 2015

Group members present: Real C., Olivia, Sam H.

Goals: Lower Body

Warm Up

  • 2 lap walk

Dynamic warm-up

  • Lateral shuffle (40m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Lateral squats (10m)
  • Squats (10m)
  • Knee hugs (10m)
  • Lunges with overhead reach

Complex 1

  • Medicine Ball Hamstring Curls 3 x 12

Image:Hamstring_curls.jpg

    • Lying supine with arms by your side and palms down (for stabilization), place feet hip width apart on a medicine ball with knees and hips slightly flexed.
    • Extend at the hips to lift body off of the ground and extend your legs so a straight line can be made between the head, hips, knees and ankles. Only the head and shoulders should remain in contact with the ground.
    • Flex the hamstring at the knee and use feet to pull the medicine ball as close as possible towards the butt while remaining in contact with the ball.
    • Extend legs to return to original position and repeat motion in a controlled manner for 12 reps.
  • DB step up 3 x 12 (per leg)

Image:DB-Step-up-1.jpg

    • Stand on the ground facing a step or box wide enough for you to stand with feet just over hip width apart.
    • Holding an appropriate weight in both hands (5-10lbs) step forward up on top of the box with the right foot
    • Then step the left foot onto the box so feet are approximately hip width apart.
    • Step down from the box with the right foot to original position while keeping left foot on the box.
    • Repeat on with same leg then complete on the opposite side.


Complex 2

  • Squat Walk with resistance band Down and Back 3 times

Image:Squatwalks.jpg

    • Step into a looped resistance band and pull it up around your legs above the ankles or just above the knees
    • Sit back into a squat position keeping chin up shoulders retracted and knees stacked over the ankles. Laterally walk 10 meters to the right.
    • Laterally walk 10 meters to the left, facing the original direction.
    • Remember to stay in proper form the whole time (don’t bob up and down, chest up, butt back).
  • Hip Extension with Resistance Band 3 x 12 (per leg)

Image:Rbhip.jpg

    • Attach a resistance band around a pole and the other end around the ankle.
    • Support yourself by holding onto the pole in front of you
    • Extend the leg at the hip to bring the foot that the resistance band is attached as far behind the plane of the body as possible.
    • Lower slowly and repeat action 12 times per leg.

Core

  • Corkscrew 3 x 10 (5 per side) 5lb DB
    • Lying supine, extend arms to hold a medicine ball above your chest, flexing at the hips and knees to 90 degrees bring your knees towards the medicine ball.
    • Extend at the shoulder until arms reach with the med ball to the left above your head in a diagonal manner to hover a couple centimetres over the ground.
    • Extend at the hip and knee towards the right in a diagonal manner at the same time; don’t let them touch the ground.
    • Bring both hands and knees back to the starting position at the mid-line.
    • Repeat action in opposite direction.
  • Dead Bug 3 x 10 (5 per side)

Cool-down/Static Stretching

[edit] Workout 8

Date: November 10, 2015

Group members present: Sam M.

Goals: Balance and core

Warm-up:

1 lap walk

Dynamic warm-up

  • Walking arm swings (20m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Knee hugs (10m)
  • Lateral squats (10m)

Workout

Balance:

  • Athletic stance balance on Bosu (2x30 seconds)

Image:OnBOSU.jpg

    • Stand on squishy side of a Bosu ball with feet shoulder width apart.
    • Keep a neutral spine with shoulder blades retracted and depressed.
    • Drop into a squat position, flexing the hips and knees to no more than 90 degree angles.
    • Extend your hips and knees to return to the starting position and repeat.
  • Athletic stance balance on Bosu with eyes closed (2x30 seconds)
    • Stand on squishy side of a Bosu ball with feet shoulder width apart.
    • Keep a neutral spine with shoulder blades retracted and depressed.
    • Drop into a squat position, flexing the hips and knees to no more than 90 degree angles.
    • Extend your hips and knees to return to the starting position and repeat.
  • Single-leg athletic stance balance on Bosu (2x30seconds/leg)
    • Exact same posture as double-leg athletic stance, but on one foot
  • Reverse lunge on Bosu (2x10/leg)

Image:BOSUlunge.jpg

    • Stand on squishy side of a Bosu ball with feet shoulder width apart.
    • Keep a neutral spine with shoulder blades retracted and depressed.
    • Drop into a squat position, flexing the hips and knees to no more than 90 degree angles.
    • Lift right foot off Bosu ball to plant on the ground well behind the body, extending at the hips but extending the knee angle to almost 180 degrees.
    • Push off with right foot to return to starting position, repeat with left foot, alternating.
  • Floor to Bosu jump-and-land (2x10)

Image:BOSUjump.jpg

    • Start about a foot away from the Bosu in a squat position
    • Swing arms from beind the body to propel yourself forward, push off with legs and land with both feet on Bosu ball.
    • Remain on the Bosu until you are balanced, then step off and repeat.

Core:

  • Low plank on Bosu (2x20 seconds)
  • Side plank on Bosu (2x20 seconds)
  • Stability ball knee drives (2x10/side)

Cool-Down

  • 1 lap slow walk
  • Static stretching

[edit] Workout 9

Date: November 11, 2015

Group members present: Sam M., Olivia,

Goals: Upper body

Warm-up:

1 lap walk

Dynamic warm-up

  • Walking arm swings (20m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Knee hugs (10m)

Workout


Complex 1:

  • Single-arm resistance band chest press (2x12/arm)

Image:Chestpress.jpg

    • Holding the grips of resistance band in right hand, anchored to a stable object in behind the body, walk forward until appropriate tension is attained.
    • Maintain a correct posture, a stable stance (one foot in front of the other, hip width apart) and a contracted core during exercise.
    • Begin with right upper arm close to the torso with the elbow flexed at a 90 degree angle and upper arm is in line with the body. Press the hand in front of you until arm is parallel to floor and elbow nearly fully extended.
    • Maintaining control, slowly return to starting position. Repeat on left side.
  • Single-arm resistance band row (2x12/arm)

Image:Pullback.jpg

    • Holding the grips of resistance band in right hand, anchored to a stable object in front of the body, walk backward until appropriate tension is attained.
    • Maintain a correct posture, a stable stance (one foot in front of the other, hip width apart) and a contracted core during exercise.
    • Begin with right arm parallel to floor and elbow nearly fully extended. Pull back, keeping upper arm close to the torso until the elbows are flexed at a 90 degree angle and upper arm is in line with the body.
    • Maintaining control, slowly return to starting position. Repeat on left side.

Complex 2:

  • Single-arm resistance band chest fly (2x12/arm)

Image:Pullin.jpg

    • Holding the grips of resistance band in right hand, anchored to a stable object behind body, walk forward until appropriate tension is attained.
    • Maintain a correct posture, a stable stance (one foot in front of the other, hip width apart) and a contracted core during exercise.
    • Begin with upper arms tucked in close to torso with elbows at a 90 degree angle. Push forward until arms are parallel to floor and elbow is nearly fully extended.
    • Maintaining control, slowly return to starting position. Repeat on left side.
  • Single-arm overhead dumbbell press (2x12/arm)

Image:Onesideshoulderpress.jpg

    • Stand with feet hip width apart, maintain a correct posture, and a contracted core during exercise.
    • Raise right arm until upper arm is parallel to floor and elbow is at a 90 degree angle. There should also be a 90 degree angle between the torso and upper arm with arm extended laterally away from the body.
    • With a dumbbell in either hand and pals facing forward, extend at the shoulder, and extend at the elbows until arms are outstretched straight over the head.
    • Slowly return to starting position and repeat on left side.


Cool-down/Static Stretching

[edit] Workout 10

Date: November 16, 2015 @ 5:30

Group members present: Sam H., Olivia, Sarah

Goals: Lower Body

Warm-up:

1 lap walk

Dynamic warm-up

  • Lateral Shuffle(20m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Knee hugs (10m)

Workout


Complex 1:

  • Medicine Ball Hamstring Curls (3x12)
  • DB Step up (3x12/leg)


Complex 2:

  • Squat Walk with resistance band (Down and back 3 times)
  • Hip Extension with Resistance Band (3x12/leg)

Core

  • Corkscrew 3 x 10 (5 per side) 5lb DB
  • Dead Bug 3 x 10 (5 per side)

Cool-down/Static Stretching

[edit] Workout 11

Date: November 23, 2015 @ 5:30

Group members present: Sam H., Sarah

Goals: Lower Body

Warm-up:

1 lap walk

Dynamic warm-up

  • Lateral Shuffle(20m)
  • Walking high knees (20m)
  • Walking butt kicks (20m)
  • Quad stretch (20m)
  • Hamstring stretch (“floor sweeps”) (20m)
  • Knee hugs (10m)

Workout


Complex 1:

  • Medicine Ball Hamstring Curls” (3x12)
  • DB Step up (3x12/leg)


Complex 2:

  • Squat Walk with resistance band (Down and back 3 times)
  • Hip Extension with Resistance Band (3x12/leg)


Core

  • Corkscrew 3 x 10 (5 per side) 5lb DB
  • Dead Bug 3 x 10 (5 per side)

Cool-down/Static Stretching

[edit] Post Testing

Date: December 8th, 2015

Group members present: Olivia Martens

Goals: Complete post-testing

Flexibility:

Sit and Reach:

  • 9 cm

Shoulder Mobility (FMS):

  • Right improved from -3cm to 0 cm IMPROVED
  • Left improved -1cm to 0 cm IMPROVED

Balance:

Stork Stand:

  • Right Improved from 45 seconds to 71 seconds IMPROVED
  • Left Stayed the same at 60 seconds

Muscle Strength:

6 RM Testing:

  • Leg press: Stayed the same at 240 lbs
  • Cable row: Improved from 40 lbs to 60 lbs IMPROVED

Muscle Endurance: GOAL MET

  • Low plank hold time: Improved from 38 seconds 62 seconds IMPROVED
  • Wall sit hold: Improved from 45 seconds to 75 seconds IMPROVED

Cardiovascular:

  • Rockport Test: 16:42, 112 BPM (walking) IMPROVED
  • Relative VO₂ Max:
    • VO₂ Max = 132.853 - 0.0769 x (Weight) - 0.3877 x (Age) + 6.315 x (Gender) - 3.2649 x (Time) - 0.1565 x (Heart Rate)
    • VO₂ Max = 27.49 mL/kg/min
  • Decrease time to complete 1 mile by 23 seconds and increase relative VO₂ max by 1.25 mL/Kg/min
  • If the client had been able to come to more training sessions and had less health changes, it could have been possible to meet all of the S.M.A.R.T Goals set out in the beginning. With that being said, even though she did not reach our goals for her, there were still improvements.
Personal tools
Bookmark and Share