Week 8

Trainer : Daniella Tsukerman

Introduction
We're 2/3rds of the way through this 12 week program, which means that yet again we're ramping up the intensity. Instead of taking a break after each exercise you're now going to move through each exercise, one right after the other, and then take a 2 minute rest only after the last exercise in completed. This will help keep your heart rate up, which means more calories burned. You're then going to complete the circuit 2 more times for a total of 3 sets. Your cardio is also going to increase to 27 minutes. Do this workout 3 different times during the week.

Warm Up
5 minutes of light cardio plus the begining 3 exercises.

Cardio Program

ActivityIntensityDurationComments
WalkingWalk 5 minutes at a comfortable pace, 3 minutes at a more diffic27 minutesDo this routine at least 3 separate times during the week.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Bridge on FloorExercise212-15   30 sec.
Iso Abs - Side-LyingExercise210-15sec./side   30 sec.
Iso Abs - Prone with Hip ExtensionExercise26-8sec./leg   30 sec.
Hip HingeExercise315   none
Basic SquatExercise315   none
Push-UpExercise3As Many As Possible   none
Lunge - ForwardExercise312/leg   none
Barbell Row: Bent OverExercise312   none
Lateral LungeExercise312/leg   none
Shoulder Press - Standing With DBExercise312   none
MB Trunk RotationsExercise312/side   none
Tricep KickbackExercise312   none
Hammer Curl - Standing 2 ArmExercise312   none
Cat CamelStretch28-10   30 sec.
Downward Facing DogFlexibility14-5 hold for 10-15 sec. 5-10 sec.

Cool Down
Last two stretches at the end.

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 : To increase difficulty place your right foot across your left knee and perform the exercise on a single leg for 6-8 repetitions per each leg. Rest 30 seconds and do one more set before moving on to the next exercise.

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 difficulty by straightening out the legs. Do both sides and then rest 30 seconds and perform an additional set before moving on to the next exercise.

ISO ABS - PRONE WITH HIP EXTENSION

Reps: 6-8sec./leg | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30 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 the core with a good drawing in and pelvic floor contraction.
Movement :
  • Begin in a iso abs prone position forming a straight line from head to toe, resting on forearms and toes.
  • Draw abs inward, and extend 1 hip by activating glutes and lifting one leg off the ground (extension of hip, knee and ankle dorsiflexion).
  • Hold and slowly return leg to ground and then body to the ground, keeping chin tucked and back flat.


Notes : After doing the exercise on both legs rest 30 seconds before completing an additional set.

HIP HINGE

Reps: 15 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | 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: 3 | Intensity: -- | Tempo: -- | Rest: none | 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 : Increase the difficulty by resting weights on your shoulders.

PUSH-UP

Reps: As Many As Possible | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | 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 : These can be done on your knees if the toesa re too difficult (which is normal).

LUNGE - FORWARD

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


Notes : You can use dumbbells if you don't have a barbell.

LATERAL LUNGE

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

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Preparation :
  • Start with a small step and shallow knee flex to assure proper alignment and neuromuscular stability in the frontal plane before increasing range of motion and depth of lunge.
Movement :
  • Step in a frontal plane, 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.


Notes : You can increase the difficulty by resting weights on your shoulders.

SHOULDER PRESS - STANDING WITH DB

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

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Preparation :
  • Begin with good posture, shoulder blades retracted and depressed.
  • Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.
Movement :
  • Position feet shoulder width apart, pointing straight ahead.
  • Start with the dumbbells at shoulder height, palms facing forward.
  • While maintaining total body alignment, push the dumbbells into full extension overhead.
  • AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise).
  • TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
  • Other progressions: Inertia progression – dumbbell, to cables, to tubing.
    Stable to Unstable surfaces - airex pad, ½ foam roller.


Notes : Keep your core tight, feet planted on the ground, and make sure your spine stays in neutral. If your head is jutting back and forth as your lift the weights then you need to decrease the amount of weight you're lifting.

MB TRUNK ROTATIONS

Reps: 12/side | Sets: 3 | Intensity: -- | Tempo: -- | Rest: none | 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.


Notes : If you don't have a medicine ball anything heavy will work. It should be heavy enough that you're fatigued at the ends, but not so heavy that your form compensates.

TRICEP KICKBACK

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


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: 4-5 | Sets: 1 | Intensity: -- | Tempo: hold for 10-15 sec. | 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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