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| Exercise | Manual-Notes (if any) | |||||||||||||||||||||||||||||||
 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments: |
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 Jump Rope (high knees) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down with one foot and then the other. While you are jumping bring your knees to your chest in a high knees motion. Continue for the prescribed number of jumps or time. Trainer's comments: |
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 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
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 Circles Start Position: Hold medicine ball with your arms extended overhead. In one continuous motion bring the ball down in a circular motion. Squat down so that the ball is just off of the ground during the bottom portion of the circle. Repeat for prescribed repetitions and then reverse the circle. Trainer's comments: |
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 Reverse Lunge w/ DB 1) Start position: Stand with feet hip width apart. 2) Step backward 2-3 feet and lower body 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) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 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. 6) To increase intensity, grasp DB's in each hand (weight prescribed by trainer). Trainer's comments: Superset first 2 sets with below exercise. Then perform the last 2 sets with a weight 30% higher. Rest 90 seconds inbetween sets. |
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 Dumbbell Pullover Lie on your back on a flat bench forming a table top with your body. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown. Start position: Extend elbows and raise DB even with the eye-line. With elbows slightly bent, lower DB back even to slightly below head level. Return to start position. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established. Trainer's comments: |
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 DB squat and press 1. Start by holding the dumbells at shoulder level. 2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended. 3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position. 4. Repeat this movement for the recommended repetitions. Trainer's comments: Superset first 2 sets with below exercise. Then perform the last 2 sets with a weight 30% higher. Rest 90 seconds inbetween sets. |
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| Dumbbell Pullover Lie on your back on a flat bench forming a table top with your body. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown. Start position: Extend elbows and raise DB even with the eye-line. With elbows slightly bent, lower DB back even to slightly below head level. Return to start position. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established. Trainer's comments: End of Day 1 |
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 Lateral Over/Under with Cones 1)Stand directly behind a bar or hurdle that is 12-18" above the floor. 2)On the "go" signal, you will perform a forward step over the bar with the left foot, push off with the right foot, and land in an athletic stance 1 foot on the opposite side of the bar. 3)Immediately upon landing squat down into a crouched position and step to the right or left under another bar that is 36" or taller. 4)Return to the starting position and repeat with the opposite foot. Focus on quickness and fluid movement. Trainer's comments: |
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 Skip (with arms) Start with both feet together and begin by driving your left leg into the air and explode with the right foot so that both feet are off the ground. Upon landing bring the left foot down and drive the right leg into the air and repeat. Swing arms back and forth during skipping motion. Continue this alternating motion until desired repetitions are met. Trainer's comments: 30 seconds rest inbetween sets. |
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 Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat. Trainer's comments: |
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 Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. 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. Reach for you ankle with one hand and repeat with the other side. 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: |
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 Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions. Trainer's comments: |
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 Boxing 1. Start by fitting yourself with the proper sized gloves. 2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only. 3. Proceed to hit the bag for the required time or however your cardiovascular program is designed. Trainer's comments: 30 seconds rest inbetween sets. |
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 Stair Climbing (double step) 1. Start at the bottom of the stairs and step up two steps at a time. 2. Repeat for the recommended steps or time. Trainer's comments: |
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 Chest Stand in an upright position and reach back with your arms extended and clasp your hands together. Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest. Trainer's comments: for 1 rep hold strecth for 5 seconds. |
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 Piriformis Stretch 1. Lie back and bring one knee towards your chest. 2. Gently pull knee towards opposite shoulder until a stretch is felt in the hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight in a neutral position. Trainer's comments: for 1 rep hold strecth for 5 seconds. |
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 Supine Twist Stretch 1. Lie on your back on the floor. 2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders on the ground. Trainer's comments: for 1 rep hold strecth for 5 seconds. |
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 Spine Twist with Band 1. Sit in an upright position on the floor and legs flat on the floor 2. Hold your arms out to the side holding a band end in each hand. Slowly rotate your shoulders and trunk to the left side and then back to the right. 3. Your trunk and shoulders should stay together as one unit. Repeat according to prescribed repetitions. Trainer's comments: for 1 rep hold strecth for 5 seconds. |
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