Wellness 2

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    
8 Smith Machine Split Squat
1. Start by placing the bar on your shoulders in the smith machine.
2. Split your stance so that one foot is forward and the other is backwards.
3. Lunge down until your knee is bent to about 90 degrees.
4. Proceed to stand back up to the starting position.
5. Repeat for the suggested repetitions and then repeat with the other leg forward.

Trainer's comments:
Sets Reps Weight/
Resistance
1 A x 15  55 
 
0 One Arm Med Ball Pushup
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width with one hand on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


Trainer's comments:
roll ball back and forth between reps
Sets Reps Weight/
Resistance
1 A x ^   
 
1 Assisted Close Grip Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent or place feet on platform
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.


Trainer's comments:
use assisted chin machine
Sets Reps Weight/
Resistance
1 A x 12   
 
6 Incline Hip Raise
Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.


Trainer's comments:
Sets Reps Weight/
Resistance
1 A x 20   
 
7 Walking Lateral DB Lunge
1. Holding one dumbell between your legs take left foot and step 2-3 feet out to the left side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.
3) Pushing off lunging foot, return to start position.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.
5) Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.


Trainer's comments:
can be done walking or stationary
Sets Reps Weight/
Resistance
1 B x 12  25 
 
6 Cable Chest Flye (Downward)
1. Start by grabbing a cable in each hand with your arms extended out and above shoulder level.
2. Keeping your arms straight bring your arms down and in towards the center of your midsection.
3. You are trying to primarily use your chest muscles to bring your arms together.
4. Return to the starting position and repeat for the desired repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12   80 
 
8 Dumbell Deadlift Row
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.

Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12  30 
 
9 See Saw Press
Stand with feet shoulder width apart and knees slightly bent.
Start position: Position DB’s or kettleballs to ear level with an overhand grip (palms facing forward).
Press one hand up above head keeping the wrist over the elbow and arms moving parallel to the body at all times.
Return to start position and repeat with other arm.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

Trainer's comments:
use dumbbells
Sets Reps Weight/
Resistance
1 B x 12  25 
 
7 Weighted Incline Crunch
1. Start position: Lie back onto an incline bench with knees bent and hands on your chest. You can place the bench at various angles. Hold a weight plate on your chest. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 20   
 
9 Face Pulls
1. Start by grabbing a rope handle and stand back enough so your arms are outstretched.
2. Proceed to pull the rope handle to your neck and face level. Spread your hands when you reach your face to get a little further range of motion and to squeeze your shoulder blades together.
3. Return to the starting position and repeat for the desired repetitions.

Trainer's comments:
pull to ears, use rope handle if available
Sets Reps Weight/
Resistance
1 C x 15  70 
 
4 Cable Overhead Tricep Extensions
1. Start by placing cable or band at or near head level. Step forward with one foot for balance.
2. Grab handle with your hands and with your elbows pointing forward extend your hands out until your arms are straight.
3. Return to the starting position and repeat for the recommended repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
1 C x 12  50 
 
2 Bent Knee Barbell Goodmorning
1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.


Trainer's comments:
look forward at all times
Sets Reps Weight/
Resistance
1 C x 12  55 
 
5 Cable Curl
1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Trainer's comments:
can also try seated on low row
Sets Reps Weight/
Resistance
1 C x 12  60 
 
3 Straight Leg Obliques
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.


Trainer's comments:
put rolled up towel between knees. Bend legs to make easier.
Sets Reps Weight/
Resistance
1 C x 15