Runner 4

This workout incorporates lower body and core movements with a little upper body exercise. 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 workoutsie. 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 Manual-Notes (if any)
3 DB Bulgarian Split Squat
1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Trainer's comments:
Sets Reps Weight/
Resistance
1 A x 12-15   
 
8 Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.


Trainer's comments:
Sets Reps Weight/
Resistance
1 A x ^   
 
5 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 A x 10 - 12   
 
2 Scorpion
1. Get into a pushup position with your feet on a bench.
2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can.
3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this.
4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg.


Trainer's comments:
Sets Reps Weight/
Resistance
1 A x ^   
 
9 Side Lunge
1. Start by standing on top of the BOSU ball with both feet.
2. Proceed to step to the side with one foot and bend your knees into a lunged position. You should lunge until your thighs are parallel with the floor.
3. Return to the starting position and repeat for the desired repetitions.
4. Repeat with the other side.

Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12    
 
7 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
1 B x 10 -12   
 
4 Cable Overhead Tricep Extensions
1. Start by placing cable or band at or near head level. Step forward with one foot for balance.
2. Grab handle with your hands and with your elbows pointing forward extend your hands out until your arms are straight.
3. Return to the starting position and repeat for the recommended repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
1 B x 12 - 15   
 
13 Hanging Hip Raise
1) Grab onto bar and hang from the bar with your arms straight.
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
1 B x ^   
 
10 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
1 C x 12   
 
12 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
1 C x 15 - 20   
 
6 Oblique Abductor Raise
1. Start by getting into a lateral plank pose with your hips off the ground.
2. Your only ground contact points should be your feet and elbow.
3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.
4. Return your leg to the starting position and repeat for the desired repetitions.
5. Switch sides and repeat.

Trainer's comments:
Sets Reps Weight/
Resistance
1 C x ^   
 
1 Prone Knee Tuck on ball
1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.

Trainer's comments:
Sets Reps Weight/
Resistance
1 C x 20   
 
11 Bicycle Crunch
1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Place hands behind head. Straighten right leg.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest.
4) Return to start position and repeat with the left leg.
5) 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
1 C x ^