| Your choice of cardio.... 6 min. at Zone 1 65% - 75% MHR You may repeat stretches as you like. | HAMSTRING - STRAIGHT LEG STANDING CONTRACT RELAX | | Reps : | 3-5 | Duration : | approx 20 sec. |
| | Preparation :
- Position client as pictured, maintaining neutral spine.
| Movement : - Flex at hip until first resistance barrier is felt, hold for 20-30 seconds, then gently contract the hamstring pushing the heel into the table.
- HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS.
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| PECTORAL - AGAINST WALL | | Reps : | 3-5 | Duration : | approx 20 sec. |
| | Preparation :
- Stand against an object and form a 90/90-degree angle with your arms as depicted.
| Movement : - Draw your belly button inward.
- Slowly rotate your trunk forward around stationary arm until a slight stretch is felt in the anterior shoulder region.
- Hold for 20-30 seconds, repeat for 2-3 reps.
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| | LAT - KNEELING | | | Preparation :
- Position client in kneeling position as pictured.
| Movement : - With one arm at a time, reach out, turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion).
- When first resistance barrier is felt, hold for 20-30 seconds.
- Repeat for 2-3 reps.
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| | GASTROCNEMIUS - STANDING | | Reps : | 3-5 | Duration : | approx 20 sec. |
| | Preparation :
- Stand in a staggered-stance near a wall, doorway or large stationary object.
- Bring one leg forward for support; use your upper body to lean against wall.
- Your neck, spine, pelvis and outstretched leg (back leg) should form one straight line.
| Movement : - Draw your lower abdomen inward toward your spine.
- Keep rear foot flat, with foot pointed straight ahead. DO NOT ALLOW THE REAR FOOT TO CAVE INWARD OR ROLL OUTWARD.
- Next, bend arms, move chest toward the wall, and shift pelvis forward.
- Avoid rounding forward.
- Stop movement when slight tension is felt and hold for 20-30 seconds, repeat for 2-3 reps.
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| | BRIDGE - FLOOR | | Reps : | 15 | Sets : | 2 | Intensity : | | | Tempo : | 3-5 sec. hold | Rest : | 30 sec. |
| | 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.
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| | COBRA - FLOOR | | Reps : | 15 | Sets : | 2 | Intensity : | | | Tempo : | 3-10 sec. hold | Rest : | 30 sec. |
| | Preparation :
- Laying face down on the floor-in prone position, have arms beside your hips.
- Activate core by drawing in navel towards spine and squeezing glutes.
| Movement : - With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
- Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
- Upon completion of the movement, repeat.
- Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable-no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.
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| | Notes : | This may be done standing as we did in person. | | 1 LEG BALANCE REACH | | Reps : | 10 | Sets : | 2 | Intensity : | | | Tempo : | 3 sec. hold | Rest : | 30 sec |
| | Preparation :
- Stand on one leg with the knee slightly bent and hands on hips.
| Movement : - Reach the opposite leg to the FRONT (sagittal), then to the SIDE (frontal), then diagonally BACK & OUT (transverse), without altering optimal alignment of the balancing leg. The knee must remain over the 2-3 rd toe.
- If this MULTE-PLANAR approach is too advanced, simply start with one plane at a time (sag, front, trans).
- Maintain optimal spinal alignment throughout the exercise.
- NOTE: The picture ONLY demonstrates the SAGITTAL plane.
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| | Notes : | Reach to 12:00, 3:00, and 5:00. Hold a couple of seconds at each "station". | | STEP UP TO 2 ARM PRESS | | Reps : | 15 | Sets : | 2 | Intensity : | 5lb | | Tempo : | 4/2/2 | Rest : | 60 sec. |
| | Preparation :
- Stand in front of 6”-18” box with feet shoulder width apart and dumbbells in both hands at chest level (palms facing body).
| Movement : - Step onto box with 1 leg, keeping foot pointed straight ahead and knee lined up over mid foot.
- Push through heel and stand up straight with both legs on top of box.
- Once stabilization has been established, press the dumbbells overhead until both arms are fully extended.
- Slowly return the dumbbells back to chest.
- Step off the box and return to the ground maintaining alignment of the lower extremity.
- Repeat on other leg.
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| | Notes : | Tempo on all resistance exercises 4 sec. Eccentric 2 sec. Isometric 2 sec. Concentric | | CABLE CROSSOVER - STANDING | | Reps : | 15 | Sets : | 2 | Intensity : | 30 lb. (Bowflex) | | Tempo : | 4/2/2 | Rest : | 60 sec. |
| | Preparation :
- Adjust the cable arms slightly above shoulder level.
- Position yourself in staggered stance position.
- Using a pronated grip align the wrist and elbows with your shoulder.
| Movement : - Draw the belly button inward toward your spine.
- Maintaining the proper postural alignment start pressing your hands together towards the middle.
- Do not let your back arch at any time during this exercise.
- Keep your feet flat on the floor, facing straight ahead.
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| | Notes : | You may use your Bowflex for this one. | | LAT PULL DOWN | | Reps : | 15 | Sets : | 2 | Intensity : | 30 (Bowflex) | | Tempo : | 4/2/2 | Rest : | 60 sec. |
| | Preparation :
- Place hands on bar at a grip width that will allow the wrists to be perpendicular to the bar when the elbows are at 90 degrees.
- Lean back just enough so that the bar descends in front of you (NOTE: This will vary from machine to machine).
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining optimum spinal alignment, SLOWLY start to pull the shoulder girdle downward. While the shoulder blades continue to move downward, the arms should follow.
- The return motion must include shoulder girdle upward rotation and elevation. Motion should be stopped just before the muscles relax.
- Do not allow head to “jet” forward.
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| | SCAPTION - STANDING WITH DUMBBELL | | Reps : | 15 | Sets : | 2 | Intensity : | 5 lb. | | Tempo : | 4/2/2 | Rest : | 60 sec. |
| | Preparation :
- Begin standing on both legs in good postural alignment, with weight in hands.
| Movement : - Draw your navel towards your spine and squeeze your glutes for spinal stabilization.
- Raise your arms keeping thumbs up at a 45 degree angle.
- Do not allow your head to “jut” forward as you raise the dumbbells.
- Maintain optimal spinal alignment throughout movement.
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| | SQUAT - AGAINST WALL WITH SB | | Reps : | 15 | Sets : | 2 | Intensity : | N/A | | Tempo : | 4/2/2 | Rest : | 60 sec. |
| | Preparation :
- Position ball in the small of the back.
- Spread feet shoulder width apart and forward of knees.
| Movement : - Lower hips towards floor until they reach knee height at that point stop and return to starting position then repeat.
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| | Notes : | May use ball, or just bodyweight. |
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