Wellness 5

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    
4 Dumbbell Step Up
1. Stand facing the box. Place right foot on top of box.
2. Raise body using the right foot only until leg is extended
3. Lower to start position. Repeat with other leg according to exercise prescription.


Trainer's comments:
Sets Reps Weight/
Resistance
1 Ax 15  10 
 
8 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:
Sets Reps Weight/
Resistance
1 Ax ^   
 
6 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:
keep your chin up
Sets Reps Weight/
Resistance
1 A x 15   
 
6 Elevated Prone Hip Extension
1. Start by placing your hands on the ground and your feet up on the wall.
2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall.
3. Repeat for the desired repetitions and then repeat with the other leg.

Trainer's comments:
have fun with this!
Sets Reps Weight/
Resistance
1 A x 15   
 
1 Advanced Tricep Bench Dip
1. Start by placing your hands on the bench and then placing your feet on top of the ball.
2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees.
3. Return to the starting position by extending your arms until they are straight again.
4. Repeat for the desired repetitions.

Trainer's comments:
go to one leg after it gets easy
Sets Reps Weight/
Resistance
1 B x 15   
 
7 Lat Pulldown (w/ Towel)
1. Wrap a towel around a lat pulldown bar.
2. Grab onto each end of the towel with your hands.
3. Proceed to pull the towel and bar towards your upper chest.
4. Return to the starting position and repeat according to the prescribed repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12  60 
 
5 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:
Sets Reps Weight/
Resistance
1 B x 15  20 
 
2 Seated Dumbbell Arnold Press
Sit upright holding two dumbells.
Start position: Position DB’sl to ear level with an overhand grip (palms facing back).
Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement.
Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Repeat with other arm.


Trainer's comments:
you could also do this one standing
Sets Reps Weight/
Resistance
1 B x 12  15 
 
7 Half Kneeling Sequential Lift
1. Start by grabbing the handle with both hands and arms straight. Kneel onto one leg. The down leg should be the outside leg.
2. Keeping your arms straight pull the bar up and across your body.
3. Return to the starting position and repeat for the desired repetitions.
4. Repeat with the other side.

Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 15  20 
 
3 Dumbbell Incline Curl
1. Sit on a 45 degree incline bench.
2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
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:
Sets Reps Weight/
Resistance
1 C x 12  15 
 
8 Standing Machine Calf Raise
1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight.
2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward.
3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
4) Lower heels and repeat.
5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly.


Trainer's comments:
Sets Reps Weight/
Resistance
1 C x 20  75 
 
5 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 C x 20   
 
9 Oblique Crunch with Medicine/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 above head holding 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 your right shoulder up toward ceiling and bring medicine ball towards opposite hip.
5. Return to start position and repeat with the other shoulder.
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 C x 20  10