Example program

Trainer : Carie Bolton

Introduction

Warm Up
Cardio: X'Trainer 6 minutes total 2 warm up at easy pace 4 mins: 30 second sprints with 30 second recovery

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
45 Degree LungeExercise515 ControlHardZero
Lateral Lunge to BalanceExercise515 ControlHardZero
Biased Dome Push-UpExercise515 ControlHardZero
Push-Up - Kneeling with Hands on Stability BallExercise515 ControlHardZero

Cool Down
Light stretches if time

Program Exercises

45 DEGREE LUNGE

Reps: 15 | Sets: 5 | Intensity: Hard | Tempo: Control | Rest: Zero | Duration: --

View video
Preparation :
  • Stand in proper alignment with hands hanging to sides.
  • Place feet straight ahead and shoulder-width apart.
Movement :
  • From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism).
  • While maintaining optimal spinal alignment, step forward at a 45° angle and descend slowly by bending at the hips, knees and ankles.
  • Do not rotate the whole body 45°; pelvis should stay square to the front.
  • During the descent, maintain weight distribution between the heels and mid-foot.
  • Do not allow the feet to cave inward or to shift outward.
  • The knees should track between the 1st and 2nd toes.
  • Perform downward reps slowly and concentrate on body alignment.
  • Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain.
  • Keep upper torso erect. Leaning forward is potentially harmful to the spine, knee and ankle. Note: Leaning forward may be a result of poor hip joint mobility (i.e., tight hip flexors).
  • Drive off lunging foot back to standing position


LATERAL LUNGE TO BALANCE

Reps: 15 | Sets: 5 | Intensity: Hard | Tempo: Control | Rest: Zero | Duration: --

View video
Preparation :
  • Begin with both feet shoulder-width apart and hands on hips.
Movement :
  • Lunge to the side landing on the entire foot, coming to a stabilized position, with mobile foot pointing at a slight angle (to allow for the slight external rotation that must occur when abduction occurs at the hip), and the knee directly over 2nd and 3rd toe.
  • The lunge knee should be bent 90° while the stationary leg is straight.
  • From this position drive off of front foot (heel first) onto back leg.
  • Stand directly up into a balance position with balance leg straight and opposite leg flexed 90° at the hip and knee with foot dorsiflexed.
  • Note: This can be done in all three planes of motion: frontal, sagittal and transverse.
  • Progression: On airex pad or other unstable surface.


BIASED DOME PUSH-UP

Reps: 15 | Sets: 5 | Intensity: Hard | Tempo: Control | Rest: Zero | Duration: --

View video
Preparation :
  • Kneel on the floor, on a mat or other padded surface if necessary.
  • Place one hand on the floor to the side of the Bosu ball and fully extend the elbow.
  • Place the other hand in the center of the Bosu ball with the elbow flexed approximately 90° position.
Movement :
  • Slowly flex the elbows, lowering the chest toward towards the floor.
  • Allow the elbows to open to the sides so that the shoulders move through horizontal abduction.
  • More of the body weight will be on the arm that is supported through the feet.
  • Descend until full scapular retraction occurs and shoulders are in line with elbows.
  • Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position.
  • Perform desired repetitions, then perform same number of repetitions with other hand on Bosu ball.


PUSH-UP - KNEELING WITH HANDS ON STABILITY BALL

Reps: 15 | Sets: 5 | Intensity: Hard | Tempo: Control | Rest: Zero | Duration: --

View video
Preparation :
  • In optimal posture, safely assume a kneeling push-up position with hands on stability ball.
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimal posture (the key), slowly lower body down toward stability ball.
  • Return to the start position and repeat movement.
  • Do not let abdominal region sag!
  • Perform repetitions slowly!


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