Simple Strength

Trainer : Anne Falconer

Introduction

Warm Up
Warm up with marching, knee ups, heel kicks toward buttocks, shoulder circles, shrugs. Do each exercise for 30-40 seconds, rest for 30 seconds, marching, drinking water as necessary. If time permits, repeat the workout 1-2 times.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Squat - Integrated RotationExercise      
Squat - 1 Leg with DriversExercise      
Side CrawlsExercise      
Squat Touchdown - 1 LegExercise      
Supine CrawlsExercise      
Side Iso-abs with Frontal Plane MovementExercise      

Cool Down
Finish with stretching. You can find lots of stretching ideas in our video selections!

Program Exercises

SQUAT - INTEGRATED ROTATION

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

View video
Preparation :
  • Maintain a visual gaze that is towards the horizon (straight ahead) 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 movement involves a squat motion to standing with arm rotation.
  • Start with the feet wider than shoulder width and reach up and into rotation with both arms to the right.
  • Descend into a squat (for description, see Squat) and reach towards the floor.
  • As you begin to stand, reach up and into rotation with both arms (as shown).
  • Repeat.
  • Pay close attention to the video link to observe the fluidity of this motion.

SQUAT - 1 LEG WITH DRIVERS

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

View video
Preparation :
  • Ensure the individual is very proficient at a 1 Leg Squat before prescribing this exercise.
Movement :
  • Stand tall on one leg with the gaze straight ahead.
  • Keep the gaze fixed on one point throughout this exercise.
  • Perform a squat pattern (for description, see 'squat') with different drivers as shown.
  • Take care to observe the direction of arm motion and the relative timing of this drill.
  • TRAINERS: If there is pain, loss of balance of altered neuromuscular control -- REDUCE the range of motion.


SIDE CRAWLS

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

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
  • Allow the body to rhythmically flow throughout this movement.
Movement :
  • Begin in a prone position with the arms straight under the shoulders.
  • Keep the chin tucked.
  • Taking small steps to start, walk the arms and legs to the side (as shown).
  • Pay close attention to the video to observe the relative timing of this movement.
  • It is imperative that the hips rotate back and forth during this exercise (it is recommended that the hips do not rotate more that 10° however).
  • TRAINERS: If you notice weakness in the arms, hiking of the hips and/or a head carriage that is forward, it indicates that the exercise is too difficult and must be regressed.


SQUAT TOUCHDOWN - 1 LEG

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

View video
Preparation :
  • Begin balanced on one leg (opposite leg remains forward of stance leg) while positioning entire body in optimal posture.
Movement :
  • Draw your belly button inward toward your spine.
  • Squat down bending the ankle, knee and hip while reaching toward OR touching your toe with the opposite hand.
  • Keep opposite foot forward and off the ground throughout range of motion.
  • While maintaining drawn in manoeuvre, activate glutes and return to starting position.


SUPINE CRAWLS

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

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system
  • Allow the body to rhythmically flow throughout this movement.
Movement :
  • Begin in a supine position with the arms straight under the shoulders
  • Keep the chin tucked
  • Taking small steps to start, walk the arms and legs to the side (as shown)
  • Pay close attention to the video to observe the relative timing of this movement
  • TRAINERS: If you notice weakness in the arms, sagging of the hips and/or a head carriage that is forward, it indicates that the exercise is too difficult and must be regressed.


SIDE ISO-ABS WITH FRONTAL PLANE MOVEMENT

Reps: -- | Sets: -- | 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.
  • Initiate a thorough dynamic warm-up prior to starting this exercise. This engages the nervous system.
Movement :
  • This movement involves a side iso-abs position with hip movement in the frontal plane.
  • Perform a side iso-abs hold.
  • Raise the top arm towards the ceiling with palm facing forward.
  • Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
  • Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
  • Repeat for desired number of repetitions.
  • TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and that there is movement at the Lumbo Pelvic Hip Complex as well as the shoulder complex.


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