Week 12

Trainer : Daniella Tsukerman

Introduction
For this week's workout you're going to complete the entire circuit of exercises (starting after the stability ball crunch and ending at the chest fly) and then finally take a 2 minute rest. Complete the entire circuit three times. The first three exercises are part of your worm-up, so be sure to pay attention to the designated repetitions and sets, as they are different than the rest of the workout. The last two exercises in the program are your cool-down, so pay attention to those numbers as well.

Warm Up
5-7 minutes of light cardio + beginning three exercises

Cardio Program

ActivityIntensityDurationComments
WalkingComfortable to hold a conversation5 minutes 
WalkingDifficult to hold a conversation3 minutes 
RunningSteady jog - difficult to hold conversation10 minutes 
WalkingComfortable to hold a conversation1 minute 
RunningSteady jog - difficult to hold a conversation10 minutes 
WalkingDifficult to hold a conversation2 minutes 
RunningSteady jog - difficult to hold a conversation10 minutes 
WalkingComfortable to hold a conversation5 minutes 

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Stability Ball Glute BridgeExercise210-12   30 sec.
Hip Flexion on Stability BallExercise210-12   30 sec.
Abdominal crunch - on stability ballExercise210-12   30 sec.
Dumbbell DeadliftExercise38-12   none
Step-upExercise38-12/leg   none
Squat to Shoulder Press - 2 ArmExercise38-12   none
Dumbbell Chest Press – Alternating Arms on Stability BallExercise38-12.arm   none
Barbell Row: Bent Over (Progression 1 - Dumbbell)Exercise38-12   none
Lateral Raise: StandingExercise38-12   none
Chest Fly – on Stability Ball 2 Arm DumbbellsExercise38-12   none
Cat CamelStretch2 45-60 sec.  none
Downward Facing DogFlexibility2 45-60 sec.  none

Cool Down
Last two exercise = Stretching!

Program Exercises

STABILITY BALL GLUTE BRIDGE

Reps: 10-12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 sec. | Duration: --

View video
Preparation : Lay on the floor and place your heels and ankles on the stability ball, so that your legs are straight. Arms should be at your sides with palms facing down.
Movement : Lightly contract your abs and gently exhale as you lift your body off the floor. Press your heels into the ball to help you. At the top of the position you should be in a straight diagonal line from your shoulders to your toes (avoid rising any higher than that). Slowly inhale and gently lower yourself back down to the floor.


Notes : Increase the intensity by alternating lifting each leg up at the top of the movement. Slowly lower back down and repeat.

HIP FLEXION ON STABILITY BALL

Reps: 10-12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 sec. | Duration: --

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Preparation :
  • Start by lying face down on the ball.
  • Slowly roll forward leaving feet and ankles on the ball and place hands in a comfortable plank position on the floor.
  • Lift your hips up until they are in line with your knees, shoulders and head.
Movement :
  • Brace the spine by drawing your lower abdomen inward.
  • Draw your legs under your body over the duration of two to three seconds, maintaining a good postural line. (Don't allow hips to sag!)
  • Slowly return to the start position.
  • If this exercise is too difficult, place more of the legs on the ball for the starting position.
  • Only move as far as you can maintain neutral spine.


ABDOMINAL CRUNCH - ON STABILITY BALL

Reps: 10-12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 sec. | Duration: --

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Preparation :
  • Sit on the SB.
  • Slowly roll down the ball until it is in the small of the back.
  • Be sure you are balanced when back is fully extended.
  • Keep feet in proper alignment facing straight ahead.
  • Align feet directly under the knees.
Movement :
  • Draw your lower abdomen inward toward your spine before initiating the movement.
  • While maintaining the drawing-in maneuver, curl the entire spine up starting from the cervical region.
  • While still maintaining the drawing-in maneuver, lower as slowly as you can control.
  • Repeat recommended repetitions.
  • The chin should be tucked toward the chest throughout the movement.
  • Experiment with different arm positions to vary the level of difficulty.


Notes : Increase the challenge by holding a weight at your chest.

DUMBBELL DEADLIFT

Reps: 8-12 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

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Preparation :
  • Stand tall, retract scapulas and draw in navel towards spine while squeezing glutes.
  • Important that the hip, knee and toes are tracking in line.
  • Core must remain activated throughout deadlift.
  • Watch for compensation in your client. Don't let misalignment of legs or flexion of the lower lumbar occur.
Movement :
  • Keep arms straight at all times.
  • Lower the weights down as deep as neutral spine angles can be maintained.
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed.
  • Ensure no compensations of the knee, ankle or hip.
  • Return to the starting position, pushing through the glutes (to keep pressure off the lower back) and keeping the head and chest up, this will ensure that pressure is not placed solely on the lower back.
  • Inhale on the way down and exhale on the way up.
  • Don’t rush through the exercise.
  • Keep transverse activated at all times.


STEP-UP

Reps: 8-12/leg | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

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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 :
  • Position feet shoulder-width apart, pointing straight ahead
  • Choose a step or bench that is a comfortable height to step up on
  • Step forward with one foot onto the bench or step
  • In a simultaneous motion, step up and 'pick up' your hips on the opposite side as your step leg
  • Step down backwards with the same technique of holding the HIPS LEVEL
  • TRAINERS: Watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.

Notes : Hold weights at your sides.

SQUAT TO SHOULDER PRESS - 2 ARM

Reps: 8-12 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

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Preparation :
  • Begin with feet shoulder-width apart, feet pointing straight ahead.
  • Start with dumbbells at shoulder level, palms facing forward.
  • Have an adequate drawing-in and pelvic floor activation.
Movement :
  • Perform a squat movement as deep as you can with no compensations.
  • Avoid letting the weight drop anterior to your base of support.
  • Squat up to starting position and perform a shoulder press.
  • Lower the weight slowly.
  • Other progressions: inertia progression: dumbbell, to cables, to tubing. Stable to unstable: ground to airex pad, to ½ foam roller.

DUMBBELL CHEST PRESS – ALTERNATING ARMS ON STABILITY BALL

Reps: 8-12.arm | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

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Preparation :
  • Sit on the stability ball (SB) with the weights resting on your thighs, activate the core by drawing the navel towards the spine and squeeze the glutes.
  • Gently roll down on the SB until you have your head and shoulders on the SB, allowing the weights to move onto your chest.
  • At this stage you should have your hips up at the same height as your shoulders and knees in a plank position.
  • Keep your head tilted back slightly on the SB and push the weights up directly above your chest.
Movement :
  • Keep one arm stationary with dumbbell (DB) extended above your chest while you lower the opposite DB towards the chest.
  • When the DB reaches chest height stop and return to starting position.
  • Perform same motion with opposite arm and alternate arms for desired repetitions.
  • Progressions: Stable to unstable – i.e., place a medicine ball under one of your client's feet prior to performing movement; two extremities to one – 1 leg raised.


Notes : If alternating your arms is too difficult it's perfectly ok to do both arms at once.

BARBELL ROW: BENT OVER (PROGRESSION 1 - DUMBBELL)

Reps: 8-12 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

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Preparation :
  • Stand with feet shoulder-width apart over the bar, flex at the hip and slightly at the knees.
  • Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90°.
  • Maintain neutral spine and head position.
Movement :
  • Assume a 60-45° bent over position (commonly known as a functional stance).
  • Maintaining optimal posture, pull the bar toward your abdomen (focus on retraction of scapulae).
  • Focus on generating movement from your core instead of just pulling with your arms.
  • Return to the start position and repeat movement for desired repetitions.
Progression Considerations :
  • Grab dumbbells and assume a 60-45° bent over position (commonly known as a functional stance).
  • Maintaining optimal posture, pull the dumbbells toward the sides of your torso as shown (focus on retraction of scapulae).
  • Focus on generating movement from your core instead of just pulling with your arms.
  • Return to the start position and repeat movement for desired repetitions.


LATERAL RAISE: STANDING

Reps: 8-12 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

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Preparation :
  • Stand "tall."
  • Dumbbells at side.
Movement :
  • With core activated, lift the arms laterally until they reach shoulder height.
  • Stop and return to starting position maintaining good posture and an upright position.
  • Focus on the posterior musculature to maintain correct posture.


CHEST FLY – ON STABILITY BALL 2 ARM DUMBBELLS

Reps: 8-12 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

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Preparation :
  • Place head and shoulders on ball, keep chin up so neck is in neutral position.
  • Position feet apart to form good base of stability.
  • Activate transverse (pull belly button towards spine and hold).
Movement :
  • Starting with dumbbells (DB) above the chest and arm straight.
  • Lower arms allowing them to bend slightly until the DBs reach just above the shoulder level.
  • Return the DBs back to the starting position and repeat.
  • Perform desired repetitions.
  • Maintain even speed when performing the exercise.
  • Position DBs above the chest not over your head.
  • Keep shoulder blades locked together throughout exercise.
  • Keep body in plank position.


CAT CAMEL

Reps: -- | Sets: 2 | Intensity: -- | Tempo: -- | Rest: none | Duration: 45-60 sec.

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Preparation : Get down on all fours with knees about hip-width apart. Hands should be placed directly under your shoulders. Tighten your abdominals to bring your spine into neutral.
Movement : Cat: Gently exhale and curl spine towards the ceiling. Hold this position for 15 seconds and then transition to Camel: Allow your body to relax and your back arch. Hold for 15 seconds. Repeat again.


DOWNWARD FACING DOG

Reps: -- | Sets: 2 | Intensity: -- | Tempo: -- | Rest: none | Duration: 45-60 sec.

View video
Preparation :
  • Start on your hands and knees with your hands directly underneath your shoulders.
  • Be sure the fingers are facing straight ahead.
Movement :
  • Keeping your hands firmly in place, lift the knees off the floor.
  • Drive the hips high into the air, extending the legs.
  • Try to keep the heels on the floor (This is not imperative).
  • Try to keep a straight line running from the arms, through the spine and through the tail bone.
  • Straighten the legs as much as possible without letting the lower back round.
  • It is acceptable to allow the heels to come off the floor as well as slightly bend the knees to keep the back in a straight line.
  • Hold this position for 3 to 5 deep breaths.

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