Wellness 1

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 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   Manual-Notes (if any)
Elliptical
Place your feet on the foot plates and grab the arm handles.
Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm.
Pick a pace that will elevate your heart rate yet let you stay on the machine for a while.


Trainer's comments:
Warm-up for 5-10 minutes on the EFX or bike.
Sets Reps Weight/
Resistance
Tempo Time
1        
2        
3        
4        
5        
 
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:
Across Wellness Center. Keep torso upright, movement smooth and controlled.
Sets Reps Weight/
Resistance
Tempo Time
1 A 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:
Keep your torso tight. If you have trouble doing full push-ups do modified(knees on floor). Always try a full push-up first!
Sets Reps Weight/
Resistance
Tempo Time
1 A - max       
2        
3        
4        
5        
 
Cable Seated Row
1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2) Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position.
3) Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region.
4) Return to start position.


Trainer's comments:
Do not lean forward like the guy in the picture.
Sets Reps Weight/
Resistance
Tempo Time
1 A 15       
2        
3        
4        
5        
 
Lying Leg Press
Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 B 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 B 15       
2        
3        
4        
5        
 
Assisted Dip
1) Step up on foot platform (if available) and position hands on dip bars.
2) Start position: Keep feet on platform 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.
6) Adjust the weight until the prescribed reps are challenging.



Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 B 12       
2        
3        
4        
5        
 
Assisted Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform
3) Pull body up until bar is below chin level.
4) Return to start position.
6) 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 B 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 C - max       
2        
3        
4        
5        
 
DB shoulder press (palms in)
1. Starting position: Dumbells are at shoulder level with your palms facing your head.
2. Press the dumbells over your head keeping your palms facing each other.
3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbells over your head.



Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 C 12       
2        
3        
4        
5        
 
Dumbbell Curl (one arm)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
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 one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.
4) 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:
Seated, no backrest with both arms at the same time.
Sets Reps Weight/
Resistance
Tempo Time
1 C 12       
2        
3        
4        
5        
 
Lying Dumbbell Tricep Extension
1) Sit in upright position on a flat bench. Grasp DB’s rest it on corresponding thighs.
2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest.
3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
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:
As shown.
Sets Reps Weight/
Resistance
Tempo Time
1 C 12       
2        
3        
4        
5        
 
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down 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 D 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:
Point toes slightly out in front of you at the bottom.
Sets Reps Weight/
Resistance
Tempo Time
1 D 20       
2        
3        
4        
5        
 
Stability Ball Crunch
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 across your chest. 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:
Tuck chin in on the way up.
Sets Reps Weight/
Resistance
Tempo Time
1 D 20       
2        
3        
4        
5        
 
Back Extension
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.


Trainer's comments:
Look forward. Keep hands across chest. Move in a smooth, controlled motion.
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5