WEDNESDAY WORKOUT

Trainer : Anne Falconer

Introduction
BODY WEIGHT AT HOME

Warm Up
WARM UP FOR 5-7 MINUTES MARCH IN PLACE, SHOULDER CIRCLES, KNEES UPS, SHRUGS.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Double Arm Wall Squat (Scapula)Exercise315    
Scaption: Standing with DumbbellsExercise315    
45 Degree LungeExercise38-10    
Iso abs - prone up/down movementExercise3     
Balance hold 1 leg - with leg posterior reachExercise38    
Calf Raise - StandingExercise315    
Abdominal - heel draw-insExercise210    
Cobra - FloorExercise23    
Iso Abs - Side-LyingExercise2210-30   

Cool Down

Program Exercises

DOUBLE ARM WALL SQUAT (SCAPULA)

Reps: 15 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Face wall, place both hands shoulder height against the wall.
  • Soften knees.
Movement :
  • Squat downward, gently pushing butt backwards.
  • Keep heels on the ground.
  • Once you 'feel' a gentle stretch in calves or lats, return to the starting position and repeat.


SCAPTION: STANDING WITH DUMBBELLS

Reps: 15 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin standing on both legs in good postural alignment, with dumbbells in hands.
Movement :
  • Draw your navel towards your spine and squeeze your glutes for spinal stabilization.
  • Raise the dumbbells and externally rotate shoulders into abduction through the full range of motion overhead.
  • Do not allow your head to 'jut' forward as you raise the dumbbells.
  • Maintain optimal spinal alignment throughout movement.


Notes : Try this with no added weight or a light weight such as a soup can

45 DEGREE LUNGE

Reps: 8-10 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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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


ISO ABS - PRONE UP/DOWN MOVEMENT

Reps: -- | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate the core with a good drawing in and pelvic floor contraction.
Movement :
  • Start in a plank position, with forearms and knees on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed.
  • Place one hand on the ground under the chest, and simultaneously push that arm straight as you place the other hand on the ground under the chest and push it straight.
  • Return to the starting position by bending elbows and placing a forearm down to the ground, followed by the other.
  • Ensure that the hips stay level throughout the movement.


Notes : Try for 5 with left lead, then 5 with right lead.

BALANCE HOLD 1 LEG - WITH LEG POSTERIOR REACH

Reps: 8 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
Movement :
  • This exercise involves a 1 leg balance with a bilateral forward reach (in an anterior sagittal plane).
  • Start by standing on one leg, with the knee slightly bent (to about 20°).
  • In a controlled manner, perform an anterior reach so arms are parallel to the floor (in the sagittal plane).
  • As the hands move forward, the elevated leg will move in a posterior direction to counteract the forward momentum - as shown.
  • Return to the starting position.
  • TRAINERS: Only allow range of motion that can be balanced … if your client touches down with the elevated foot, decrease their range of motion until they reach their threshold of success.


CALF RAISE - STANDING

Reps: 15 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Stand in proper alignment with hands on hips and feet straight ahead.
  • Ensure ideal scapular position by an adequate retraction and depression and chin tuck. / Grip toes on the ground.
Movement :
  • While maintaining total body alignment, raise heals off floor and hold.
  • Lower slowly and repeat.
  • Make sure that there is good stability in the frontal plane (no subtalar joint inversion or eversion).
  • Progress to calf raise off a step for more range of motion (dorsiflexion).


ABDOMINAL - HEEL DRAW-INS

Reps: 10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Lie down on the ground with ‘neutral’ spine angles, head and arms resting on the ground.
  • Bend both knees to approximately 90° and keep the feet flat on the ground.
  • Activate the core with a proper drawing-in and pelvic floor contraction.
  • If you are using a blood pressure cuff, place it in the small of the back, get the client in ‘neutral’ spine position and inflate to 40 mmHg.
Movement :
  • Instruct the client to raise one heel off the ground about 4 centimeters (1 inch).
  • Without changing the spine angles, extend elevated leg away from the body but maintain heel height off the ground.
  • SLOWLY extend only as far as you can maintain ‘neutral’ spine position or if the needle of the blood pressure cuff moves 5 mmHg either way (if BP cuff is being used).
  • SLOWLY bring heel back towards you and maintain height of heel off the ground.


COBRA - FLOOR

Reps: 3 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Laying face down on the floor in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.
Movement :
  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat.
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.


ISO ABS - SIDE-LYING

Reps: 2 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 10-30

View video
Preparation :
  • Lie on the right side with elbows, shoulders, hips and knees in alignment and knees bent to 90°.
  • Before movement begins, optimal postural alignment is mandatory.
  • Place right elbow directly under the right shoulder for support.
Movement :
  • Draw your lower abdomen inward toward your spine.
  • While maintaining the drawing-in maneuver, lift body up onto forearm and knee as shown.
  • Hold for 5-10 seconds (seconds may vary depending on individual abilities).
  • While still maintaining the drawing-in maneuver, lower to the floor.
  • Repeat recommended repetitions.
  • The cervical spine must stay in a neutral position!
  • Do not sacrifice form for more repetitions.


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