Week 5

Trainer : Daniella Tsukerman

Introduction
This is phase 2 of your beginner program. I've added a few more exercises into the program to help build strength, but more importantly they will lay the foundation for more difficult exercises to come in later weeks. You will do each of the first three exercises twice before moving on to the next one, and you will do only one set of each of the other exercises, resting 45 seconds in between. For best results try and do this workout 3 times per week.

Warm Up
3-5 minutes of light cardio, pluse beginning 3 core exercises.

Cardio Program

ActivityIntensityDurationComments
WalkingWalk 10 minutes at a comfortable pace, 5 minutes at a difficult20 minutes 

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Bridge on FloorExercise212-15   30 sec.
Iso-Abs – ProneExercise215-20sec.   30 sec.
Iso Abs - Side-LyingExercise210-15sec./side   30 sec.
Hip HingeExercise115   45 sec.
Basic SquatExercise115   45 sec.
Push-UpExercise1As Many As Possible   45 sec.
Lunge - ForwardExercise112/leg   45 sec.
Barbell Row: Bent OverExercise112   45 sec.
Lateral Lunge with Bicep Curl using DumbbellsExercise112/leg   45 sec.
Dumbbell Shoulder Press: Seated on BenchExercise112   45 sec.
MB Trunk RotationsExercise112/side   45 sec.
Tricep KickbackExercise112   45 sec.
Hammer Curl - Standing 2 ArmExercise112   45 sec.
Cat CamelStretch28-10   30 sec.
Downward Facing DogFlexibility4-510-15 sec.   5-10 sec.

Cool Down
Stretch!

Program Exercises

BRIDGE ON FLOOR

Reps: 12-15 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 sec. | 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.


Notes : For added difficulty place one foot on the opposite knee and perform the exercise with a single leg. Repeat with other leg.

ISO-ABS – PRONE

Reps: 15-20sec. | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 sec. | 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!

Notes : To increase the intensity you can lift one leg up and point the toe. Repeat with the other leg for a total of 1 set.

ISO ABS - SIDE-LYING

Reps: 10-15sec./side | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 sec. | Duration: --

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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.


Notes : Increase the intensity by straightening out your legs.

HIP HINGE

Reps: 15 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation : Stand with your feet about hip-width apart and knees slightly bent. Place a body bar, light barbell, or stick vertically along your back and hold the bar with one hand at your lower back and the other hand above your head. The bar should remain in contact with your back throughout the entire movement.
Movement : Hinge forward at the hip, as if you were trying to get your butt to reach the wall behind you, while still keeping your back straight. Your knees shouldn't bend anymore than the slight bend that's already there. Dig your heels in to the floor and straighten back up.


BASIC SQUAT

Reps: 15 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation :
  • Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before prescribing this exercise.
Movement :
  • Stand tall with the gaze straight ahead.
  • Initiate a squat with a knee bend.
  • As the knees bend past 10°, push the hips back and keep bending the knees.
  • Only descend into the squat half way as shown.
  • Squat back up and repeat pattern.


Notes : Instead of placing your hands on your hips let them come straight out in front of you (zombie-like) as you descned into the squat and then back down to your sides as you stand back up. Make sure to place your weight in your heels and push the floor away from you as you stand back up.

PUSH-UP

Reps: As Many As Possible | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation :
  • In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90°.
  • Come into plank position with elbows extended, make sure the entire body is in a neutral position.
Movement :
  • Flexing at elbows, lower the body, maintaining neutral spine.
  • Push back to starting position without postural compensation.

Notes : Do as many as you can with good form. Stop as soon as your form starts to go. And don't worry, you can do them on your knees if these are too difficult.

LUNGE - FORWARD

Reps: 12/leg | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation :
  • Stand in proper alignment with hands on hips.
  • 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 and descend slowly by bending at the hips, knees and ankles.
  • During the descent maintain weight distribution between the heels and mid-foot.
  • Do not allow the feet to cave inward or shift outward.
  • The knees should track between the first and second toes.
  • Perform downward reps slowly and concentrate on the descent and the alignment of your body.
  • Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain.
  • Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle.
  • Note: Leaning forward may be an indication of poor hip joint flexibility and a weak core. While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain


BARBELL ROW: BENT OVER

Reps: 12 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | 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.


Notes : Make sure your back is straght and shoulders are pulled back. Initiate the movement by squeezing your shoulder blades together. You can also use dumbbells if you don't have a barbell.

LATERAL LUNGE WITH BICEP CURL USING DUMBBELLS

Reps: 12/leg | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 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.
  • 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 : Do these without the weights until you are sure that you have proper form.

DUMBBELL SHOULDER PRESS: SEATED ON BENCH

Reps: 12 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation :
  • Sit 'tall' in neutral spine, with dumbbells (DB) in the starting position beside the head.
Movement :
  • Press the DBs upward until elbows are straight beside the ears.
  • MAINTAIN NEUTRAL SPINE. (NOTE: This will be difficult if there are any of the above-mentioned restrictions in the shoulder girdle).
  • Lower at desired tempo.


MB TRUNK ROTATIONS

Reps: 12/side | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation : Begin by sitting on the floor with knees bent. Lean back a bit until you feel your abdominals engage, but don't lean back so far that your back begins to arch.
Movement : Hold medicine ball or weight at chest level and rotate from side to side in a very controlled manner.


TRICEP KICKBACK

Reps: 12 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation :
  • In optimal alignment, lean forward form the hips
  • Allow the arms to hang perpendicular to the floor.
Movement :
  • From the start position, draw your belly button inward toward your spine
  • Maintaining optimal alignment, lift your arm so the humerus (upper arm) is parallel to the floor
  • While maintaining upper arm position, slowly extend your elbow, hold and return (flex elbow)
  • Concentrate on keeping your upper arm stationary and parallel to the floor
  • Maintain optimal alignment throughout the entire exercise
  • A common mistake is letting the head hyperextend; it is critical to maintain cervical alignment. The head/neck should maintain position over the shoulders while looking straight DOWN (looking up from a bent-over position hyper-extends the neck).


HAMMER CURL - STANDING 2 ARM

Reps: 12 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 45 sec. | Duration: --

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Preparation :
  • Stand on both legs with feet pointing straight ahead and knees slightly flexed.
  • Maintain a drawn-in position throughout the exercise.
  • Hold a dumbbell in each hand with a neutral grip (palm facing side of body), arms extended by side of body.
Movement :
  • Perform a bicep curl by flexing the elbow while keeping the palms so that they face the side of the body at chest level.
  • Keep shoulder blades in neutral throughout the exercise.
  • Slowly lower the dumbbells back to the side of the body by extending the elbows.


Notes : Keep your arms close into the body.

CAT CAMEL

Reps: 8-10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 sec. | 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: 10-15 sec. | Sets: 4-5 | Intensity: -- | Tempo: -- | Rest: 5-10 sec. | 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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