Wellness 10

Do 2-3 times per week on non-consecutive days. Control the weights. Use smooth movements, pause in the contracted position, lower the weight slower than you raise it. No jerking, squirming or bouncing. Breathe rythmically with your movements on all exercises. Choose a resistance which allows you to barely complete the specified repititions. If you can complete the specified number of reps in good form, increase weight for next time. If you desire to do more than one set of each exercise, use the letter sequence system. For example--do one set each of the "A" exercises then do a second set. Do not do 2 sets in a row of the same exercise. You'll get a better workout this way. When doing more than one set of an exercise, push yourself to exhaustion on the last set of that particular exercise, stop subsequent sets at either the repition goal or slightly shy of exhaustion. You may also split the sequence combinations up over different workouts--ie. do the A + B exercises on Monday, B + C exercises on Wednesday, etc. You should seek to progress slightly from workout to workout by either doing more reps or weight or both. This doesn't mean "kill yourself" every workout. However, if you train regularly, you should be able to build on your performances. Have a great workout!

 

Exercise    
5 Walking Lunge Curl and Press
1. Start by lunging forward with the dumbells at your side.
2. As you stand up from your lunge curl the dumbells up towards the shoulders.
3. Bring the dumbells back down to your waist as you go into your next lunge.
4. As you stand up from the second lunge raise the dumbells up over your head as if you are shoulder pressing them up.
5. Bring them back down to the waist when you lunge down for the third time and repeat this sequence.
6. Repeat for the recommended repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
1 A x 12   
 
8 One Arm Bent Over DB Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance
1 A x 12   
 
2 Prone Knee Tuck on ball
1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.

Trainer's comments:
Include Push-up
Sets Reps Weight/
Resistance
1 A x 20   
 
3 DB Bulgarian Split Squat
1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12   
 
9 Dumbbell Lateral Raise
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12   
 
5 Close Grip Cable Pulldown
1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with underhand grip shoulder width apart and sit with knees secured in pad.
3) Start position: Fully extend arms with elbows facing forward with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12   
 
6 Single Leg Alternating Pull In
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll one knee in towards your chest.
Return to the starting position and repeat with the other leg.


Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 20   
 
7 Box Step with Dumbbell & Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
Repeat with other leg and continue according to prescribed number of repetitions


Trainer's comments:
Sets Reps Weight/
Resistance
1 C x 12   
 
6 Cable Rear Delt Rows
1. Start by holding a straight bar at about chest level with your arms extended.
2. Pull back with your arms keeping your elbows pointing out to the side and level with your shoulders.
3. Pull the bar to your upper chest.
4. Some people may have a slight sway in their low back as they complete this exercise or try to keep you low back stiff.

Trainer's comments:
Sets Reps Weight/
Resistance
1 C x 12   
 
4 Bent Over Cable Extension
1) Stand in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2) Start position: Bend forward so your body is at a 45 degree angle.
3) Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position with elbows extended
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
1 C x 12   
 
8 Wide Stance Low to High Wood Chops
1. Start with a wide foot stance and grab the cable in its low position.
2. Keeping your arms straight and in front of your chest proceed to rotate your trunk so that your hands are pointing up towards your shoulder.
3. Return to the starting position and repeat for desired repetitions. Repeat with the other side.

Trainer's comments:
Sets Reps Weight/
Resistance
1 D x 12   
 
1 1 Leg SLDL
1. Start by holding a dumbell in your right hand.
2. Keeping your back straight and your left leg straight bend forward letting your right leg come off the ground and behind you.
3. Bend forward until a comfortable range of motion is reached.
4. Return to the starting position and repeat with the other leg and arm.
5. Alternate back and forth until the desired repetitions are met.

Trainer's comments:
Sets Reps Weight/
Resistance
1 D x 12   
 
7 Full Situp w/ Rotation (Med/Stability Ball)
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands on chest and hold a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up to a seated position. Rotate your shoulders to the left and then to the right.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Trainer's comments:
Sets Reps Weight/
Resistance
1 D x 20