Week 4 - 12 Weeks To Stronger, Sexier, More Confidence

Trainer : Daniella Tsukerman

Introduction
Give yourself a huge congratulations for making it to your first month of fitness! Just remember that consistency is key, so keep it up! For this week's challenge you're going to complete the entire circuit of exercises without any rest (*except for the quadruped and side planks where you will rest for 15 seconds). Rest for 2 minutes at the end and then repeat. Complete the circuit 3 times. And remember, for best results do this workout twice this week alternating with just cardio on the other days. Allow 2 days rest.

Warm Up
7-10 minutes of ilght/moderate cardio

Cardio Program

ActivityIntensityDurationComments
WalkingA 5 on a scale of 1-10. This means that you can still hold a conversation.20 minutes. 

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Quadruped Arm Opposite Leg RaiseExercise315   15 seconds
Side Iso-abs with Frontal Plane MovementExercise315 sec./side   15 sec.
Iso-Abs – ProneExercise315 sec.   None
Bridge on FloorExercise315   None
Crunch – with pelvic tiltExercise315   None
Cat CamelStretch260 sec.   None
Downward Facing DogFlexibility260 sec.   None

Cool Down
Cat/Camel and Downward Facing Dog stretches

Program Exercises

QUADRUPED ARM OPPOSITE LEG RAISE

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

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Preparation :
  • Begin on all fours, in neutral spine, with abdomen drawn in and chin tucked.
Movement :
  • Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).
  • Keep both arm and leg straight while lifting to body height.
  • Hold and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides.


SIDE ISO-ABS WITH FRONTAL PLANE MOVEMENT

Reps: 15 sec./side | Sets: 3 | Intensity: -- | Tempo: -- | Rest: 15 sec. | 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.
  • 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.


Notes : Hold side plank with straight legs.

ISO-ABS – PRONE

Reps: 15 sec. | Sets: 3 | Intensity: -- | Tempo: -- | Rest: None | Duration: --

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Preparation :
  • Assume a prone position on forearms elbows positioned under shoulders.
Movement :
  • Draw your lower abdomen inward toward your spine.
  • In optimal postural alignment tighten buttocks and lift body up onto forearms.
  • While maintaining the abdominal draw-in contraction, hold optimal alignment for desired duration.
  • Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
  • Keep chin tucked in.
  • Reduce time if form is compromised. Form is more important than how long you hold!

BRIDGE ON FLOOR

Reps: 15 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: None | Duration: --

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Preparation :
  • Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
  • Activate core by drawing navel towards the spine and squeezing the glutes.
Movement :
  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again.


CRUNCH – WITH PELVIC TILT

Reps: 15 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: None | Duration: --

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Preparation :
  • Ensure the individual is proficient at a crunch before prescribing this exercise.
Movement :
  • Lie supine on the ground with knees bent, feet flat and hands lightly supporting the head.
  • Initiate a posterior pelvic tilt as shown (rotate the pelvis backward) while rolling the thoracic spine off the ground up to a crunch.
  • Lower slowly and repeat.
  • TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.


Notes : Disregard the instructions about the pelvic tilt.

CAT CAMEL

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

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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: 60 sec. | Sets: 2 | Intensity: -- | Tempo: -- | Rest: None | Duration: --

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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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