Lower 1

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, 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        
 
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:
Step should be at least 12 inches. The higher the step, the harder the exercise.
Sets Reps Weight/
Resistance
Tempo Time
1 A 15-20        
2 15-20       
3        
4        
5        
 
Seated Knee Extension
Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.

Trainer's comments:
Smooth and controlled
Sets Reps Weight/
Resistance
Tempo Time
1 A 8        
2      
3        
4        
5        
 
Single Leg Curl (on ball)
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heel of one foot on top of Flexaball. Other leg should be held in the air above ball. Raise hips off floor by pushing heel down into ball.
3) Curl ball towards 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, raise hands up over chest.


Trainer's comments:
The higher your hips are off the floor, the tougher the exercise. Pause when the ball hits your butt. Keep movements smooth and controlled.
Sets Reps Weight/
Resistance
Tempo Time
1 A 15-20       
2 15-20       
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:
Keep chin and chest up. Have a slight arch in your lower back and keep your abs tight. Go down to parallel or slightly below.
Sets Reps Weight/
Resistance
Tempo Time
1 B 15       
2 15       
3        
4        
5        
 
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
Tempo Time
1 B 20       
2 20       
3        
4        
5        
 
Barbell Deadlift
1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.


Trainer's comments:
Keep chin and chest up. Look up as you pull. Scrape your shins with the bar. Low back stays flat throughout(not like the guy in the picture). Start very light and slowly add weight workout to workout.
Sets Reps Weight/
Resistance
Tempo Time
1      
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 15       
3        
4        
5        
 
DB Side Bend
Starting Position: Stand with your feet about shoulder width apart.
Hold a DB in each hand.
Laterally bend your torso to the side and then repeat to the other side.
Return to starting position.


Trainer's comments:
Use only one DB at a time.
Sets Reps Weight/
Resistance
Tempo Time
1 D 15       
2 15       
3        
4        
5