Strength -Dumbbell or Household Items

Trainer : Anne Falconer

Introduction

Warm Up
Warm up with marching, knees up, side steps ,shrugs , shoulder and arm circles

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Extension/Flexion with Medicine BallExercise215    
Row - Upright With DumbbellExercise212    
Lateral Lunge with Bicep Curl using DumbbellsExercise210    
Lower Trap DipExercise28-10    
Calf Raise - StandingExercise212    
Transverse LungeExercise28-10    
Rear Deltoid Fly - Stork StanceExercise210-12    
Tricep DipExercise      
Abdominals - supine loweringExercise215    

Cool Down

Program Exercises

EXTENSION/FLEXION WITH MEDICINE BALL

Reps: 15 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Grasp a medicine ball (MB) with both hands and keep elbows slightly bent.
  • Assume a squat position.
Movement :
  • Draw your belly button inward toward your spine.
  • From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.
  • Flex shoulders lifting MB overhead as far as can maintain neutral spine.
  • Lower to starting position, repeat as required.


Notes : Can be done with a household item such as a water bottle or bag of potatoes-, or with body weight.

ROW - UPRIGHT WITH DUMBBELL

Reps: 12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand 'tall' in neutral spine, grasp dumbbells.
Movement :
  • Draw dumbbells up toward chest/shoulder flexing at the elbow and shoulder.
  • Keep dumbbells near shoulder width to avoid as much internal rotation/protraction as possible.
  • Lower under control and repeat.


Notes : This can also be done with a backpack loaded with books--hold the straps and row.

LATERAL LUNGE WITH BICEP CURL USING DUMBBELLS

Reps: 10 | Sets: 2 | 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 core with proper drawing in and pelvic floor contraction.
Movement :
  • While maintaining total body alignment, step to the side into a frontal lunge descending slowly by bending at the hips, knees, and ankles.
  • Keep most of your weight in the lunging leg and avoid letting your back knee touch the ground.
  • In the deepest part of the lunge, perform a bicep curl and lower the weight slowly.
  • Use your hip and thigh muscles to push yourself up and back to the starting position.

Notes : Omit the curls if you prefer to focus on the lunge. Do each leg twice, 10 times per side.

LOWER TRAP DIP

Reps: 8-10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
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 retracting and depressing the scapula against their upper body weight.
  • The starting position is exactly the same as a bench dip (see starting position for ‘bench dip’ in exercise library or observe video link for this exercise).
  • Instead of bending the elbow, they remain fixed throughout the exercise.
  • The movement only occurs at the scapulo-thoracic joint (shoulder blades).
  • The action is allowing your bodyweight to ‘load’ the scapula into elevation and protraction (shoulder blades going up and apart), then contracting the lower traps and rhomboids to facilitate depression and retraction (shoulder blades going down and together).
  • Perform desired number of reps.
  • TRAINERS: ensure that the client stays close to the bench. If you notice: rounding of the back, excessive internal rotation of the shoulders, or a forward head carriage, these may be signs that the exercise is too advanced and should be avoided.


Notes : Us a stable surface such as a couch or stair (at bottom of stairs).

CALF RAISE - STANDING

Reps: 12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
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).


Notes : You can use body weight or wear a loades backpack for added body weight if you don't have dumbbells.

TRANSVERSE LUNGE

Reps: 8-10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Start with a small step and shallow knee flex to assure proper alignment and neuromuscular stability in the transverse plane before increasing range of motion and depth of lunge.
Movement :
  • Step to the side, while rotating the hips and torso in the transverse plane and allowing the body to react to the ground force, gravity and momentum.
  • Return to the starting position and alternate.
  • As the movement looks more fluent, gradually increase the ROM of the step.


REAR DELTOID FLY - STORK STANCE

Reps: 10-12 | Sets: 2 | 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 core with proper drawing in and pelvic floor contraction.
  • This exercise integrates upper and lower body and will cause fatigue… technique should be maintained through each repetition.
Movement :
  • Stand on one leg with good alignment, the knee is bent to approx. 20 degrees.
  • SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle) and HOLD THIS POSITION.
  • The body line should be straight and parallel with the floor from the cervical spine right down the extended leg (as shown in the video link).
  • Choose LIGHT weight and PERFECT the technique as this exercise is difficult to perform correctly.
  • Allow the arms to hang straight down to the floor, perpendicular with the body and floor.
  • Perform a rear deltoid fly, keeping the palms facing the ground, engaging the rhomboids at the height of contraction.
  • Lower the weight SLOWLY back to starting position.
  • TRAINERS: watch that you have a chin tuck (for good cervical alignment), ‘neutral’ spine angles, hips that are level and parallel with the floor, and correct ANY pronation in the legs (at knee and subtalar joints). Be very active in your cueing to ensure that proper form is maintained.


Notes : Use cans or water bottle,and focus on a good range of motion . One set on each leg.

TRICEP DIP

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

View video
Preparation :
Movement :

ABDOMINALS - SUPINE LOWERING

Reps: 15 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise - this engages the nervous system.
  • Ensure that the client is VERY proficient at performing reverse sit-ups and has VERY good core stability before prescribing this exercise.
Movement :
  • Start lying supine with neutral spine angles and the arms to the side of the body.
  • The legs are bent into triple flexion (at the hips, knees and ankles).
  • Start with the feet up in the air and the thighs perpendicular to the ground.
  • SLOWLY lower the legs.
  • Return to the start position and repeat.
  • Trainers: Watch for excessive motion in the lumbar spine - this may indicate weakness in the core.


Notes : Can be done if one leg at a time.

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