|
|
Exercise |
Times
Per
Week |
Number
of
Sets |
Number
of
Repetitions |
Rest
Between
Sets |
Weight in Pounds |
|
 |
Seated
Row |
3 |
3 |
8-12 |
20-30
seconds |
20-30 |
|
Instructions: |
Begin by attaching the bar to the low row cable. Sit with
feet in front of you on the floor. Grasp the bar in both hands with palms
facing down. Bend your elbows and squeeze your shoulder blades as your bring
your hands and the bar to just below your chest level. Return to start
position and repeat. |
|
|
|
|
 |
Chest
Press |
3 |
3 |
8-12 |
20-30
seconds |
8-10 |
|
Instructions: |
Lie on your back on a bench or exercise ball with knees
bent. Bend elbows to 90-degree angle with palms facing out. Slowly press
hands straight up and bring weights close together over your chest. Return
to starting position and repeat. |
|
|
|
|
 |
Machine
Leg Extension |
3 |
3 |
8-12 |
20-30
seconds |
30-40 |
|
Instructions: |
Start by sitting with feet placed under leg bar. Extend your
legs to a straight position. Be sure to keep the rest of your body still and
in place, you should only move your legs. This will ensure the quadriceps
are responsible for the action. Return to start position and repeat. |
|
|
|
|
 |
Ball
Bridge One Leg |
3 |
3 |
8-12 |
20-30
seconds |
0 |
|
Instructions: |
Begin by reclining on a ball with the ball just under you
shoulder blades. Bend your right knee 90-degrees and extend left leg
straight and about one foot above the floor. Raise hips off the ground
slightly. Squeeze your glutes and raise hips until entire body is straight
in line, parallel to the floor. Return to start position and repeat. |
|
|
|
|
 |
Front
Raise with Band |
3 |
3 |
8-12 |
20-30
seconds |
0 |
|
Instructions: |
Begin by standing tall, band placed under your feet. Grab
one end of the band in your right hand, with hand in front of your thigh.
Extend your arm straight out to the front until you reach shoulder-level.
Return to start position, repeat and switch arms |
|
|
|
|
 |
Forward
Lunge With BOSU |
3 |
3 |
8-12 |
20-30
seconds |
3-5 |
|
Instructions: |
Beging standing behind the BOSU (with ball side up). Grasp
weights in both hands with palms facing each other. Bend your left knee as
you place your left foot on top of BOSU. Be sure to keep left foot behind
left toes and bend your right knee bringing your right heel off of the
floor. Return to start position, repeat and then switch sides. |
|
|
|
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