DB and Ball 2

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

Full Squat (barbell)
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, remove bar from rack. Stand with feet slighter wider than hip width apart. 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 (~5°) 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.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Trainer's comments:
Do sumo style with box

Sets	Reps	Weight/ Resistance
1	A x 15

Pushups with hands on ball
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	A x max

3 point rollout on ball
1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	A x max

1 leg knee drive with stability ball
1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.

Trainer's comments:
Use elbows on ball, alternate knees, keep hips low, touch ball with knee.

Sets	Reps	Weight/ Resistance
1	A x max

Dumbell Double Lunge
1. Start by placing your feet shoulder width apart and holding dumbells at your side.
2. Step forward into a lunge keeping your upper body upright.
3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards.
4. Return to the starting position and repeat with the other leg.
5. Continue for the required number of repetitions.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	B x 12

Incline DB chest press on SB ball
1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	B x 15

One Arm Bent Over DB Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	B x 15

Supine Twist with med ball
1. Lie on your back with the ball under your upper shoulders and hold onto a medicine ball above your chest.
2. Keeping the ball in front of your chest rotate your shoulders and trunk until the ball is facing the side.
3. Try to keep your hips somewhat stable and facing the ceiling during this movement.
4. The movement should initiate from your trunk. Alternate sides until the prescribed repetitions are complete.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	B x 15

Supine hamsring curl with bridge
1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.

Trainer's comments:
Try single leg

Sets	Reps	Weight/ Resistance
1	C x max

Hip extension on ball
1. Start by lying on a ball with the ball underneath your shoulders.
2. Feet should be shoulder width apart and knees bent at 90 degrees.
3. Start by placing your hips close to the ground. Now extend them up towards the ceiling by contracting your hamstrings and glutes.
4. Your hips should now be parallel with your knees and shoulders.
5. Return to the starting position and repeat.

Trainer's comments:
Try single leg

Sets	Reps	Weight/ Resistance
1	C x max

Shoulder Press
1) Sit in upright position on a ball.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	C x 15

Bench Reverse Crunch
1. Start by lying on your back and holding onto the bench with your hands above your head.
2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders.
3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum.
4. Return to the starting position and repeat for the desired repetitions.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	C x 20

Bicep Curl with Hip Flexion
1. Start by holding a dumbell in each hand.
2. Proceed to raise one leg off the ground and hold at a 90 degree angle.
3. Next perform your bicep curl maintaining your balance keeping your leg bent.
4. Perform half your repetitions and then switch legs to complete the other half.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	D x 15

Incline overhead tricep extension
1. Lie on your back on the ball and drop your hips towards the floor.
2. Hold the dumbells above your chest with your arms extended.
3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees.
4. Return to the starting position and repeat.
5. Try not to move your elbows or upper arm during this movement.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	D x 15

Standing Dumbbell Upright Row
1. Stand with feet shoulder width apart
2. Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise DB’s by pulling elbows towards the ceiling and pull barbell to chest level.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	D x 12

RDLs with dumbells
1. Start by holding dumbells at your side.
2. Lean forward keeping your back flat and legs straight. Think of trying to push your hips straight back behind you but not down.
3. Return to the starting position keeping your back flat and repeat for the required number of repetitions.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	D x 12