Runner 1

Start with 5-10 minute warm-up. Do at least 1 set of the following exercises. Leg prime movers and stabilizers are emphasized as well as core muscles. Every time you can get the specified number of repetitions with a particular weight, increase the weight 5% for the next workout. This routine is designed to be used 2-3 times weekly--at least 48 hours apart. If you decide to do more than 1 set of each exercise, follow the "letter sequence" instructions listed in the Wellness 1 program.
Exercise   Manual-Notes (if any)
Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 20-25       
2        
3        
4        
5        
 
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be 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.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 max       
2        
3        
4        
5        
 
Modified Pullup
1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 max       
2        
3        
4        
5        
 
Squat (smith)
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, press up and unhook bar from rack. Stand with feet slighter wider than hip width apart and directly under bar. Feet should be slightly turned out approximately 2 inches. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
Supine Calf Raise
1. Start by lying in an angled leg press machine and place the balls of your feet on the foot plate.
2. Extend your legs and relese the safety stops.
3. Keeping your legs semi-straight bringing your toes back towards your knees so that your toes are below your heels.
4. Push with the balls of your feet and extend your toes past your heels.
5. Return to the starting position and repeat.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 20       
2        
3        
4        
5        
 
Dip
1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5        
 
Assisted 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:
 
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5        
 
Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 max       
2        
3        
4        
5        
 
Resisted Lateral Walks
1. Start by placing an ankle band around your ankles.
2. Slide your leg out to the side until their is good resistance and you are still able to keep your hips level.
3. Return to the starting position and repeat for the desired repetitions.
4. Complete the same repetitions on the other side.
5. For variation you can turn this into a lateral walking motion for the desired repetitions.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
DB curl with shoulder press
1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position and repeat.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5        
 
Reverse Wood Chop with bands or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
Vertical Hip Raise
1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 20       
2        
3        
4        
5        
 
Crunch (arms behind head)
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 behind head with elbows back and out of sight. 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.
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
Tempo Time
1 20       
2        
3        
4        
5        
 
Single Leg RDL with DB
1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and switch legs.
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 or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5