Sample Training Programs
Body Conditioning 1
Introduction
To condition the major muscle groups of the body with a
focus on core strength and stability, posture enhancement
and range of movement.
Warm Up
5-10 mins bike, x trainer, treadmill or rower and stretches
of all tight muscles identified in assessment.
Cardio Program
Activity |
Intensity |
Duration |
Comments |
Rowing |
Interval training
- 1 min hard, 2 mins easy |
21 mins |
Use spm (strokes
per minute) to determine intensity |
Summary Of Program
Activity |
Type |
Sets
|
Reps
|
Duration |
Tempo |
Intensity |
Rest |
Hamstring - Supine
Bent Knee (Assisted) |
Flexibility |
N/A |
|
15-20 seconds |
N/A |
N/A |
N/A |
Hip Flexor - Kneeling |
Flexibility |
N/A |
|
15-20 seconds |
N/A |
N/A |
N/A |
Upper Traps - Seated
(Assisted) |
Flexibility |
N/A |
|
15-20 seconds |
N/A |
N/A |
N/A |
Shoulder Press
- Seated On Bench With DB |
Exercise |
3 |
12-15 |
N/A |
2-0-3 |
|
30 seconds |
Lat Pull Down |
Exercise |
3 |
12-15 |
N/A |
3-0-2 |
|
30 seconds |
Chest Press - Incline
Dumbbell |
Exercise |
3 |
12-15 |
N/A |
2-0-3 |
|
30 seconds |
Lunge - Forward |
Exercise |
3 |
12-15 |
N/A |
3-0-2 |
|
30 seconds |
Bridge Reverse
– Supine w/Feet on SB |
Exercise |
3 |
12-15 |
N/A |
2-0-3 |
|
30 seconds |
Abdominal Crunch
- Heel on Toe |
Exercise |
3 |
12-15 |
N/A |
2-0-3 |
|
30 seconds |
Cool Down
Stretches of all muscles utilised during work out.
HAMSTRING - SUPINE BENT KNEE (ASSISTED)
Reps : Duration : 15-20 seconds
Preparation :
* Lie down on your backand flex the hip and
knee to 90 degrees
* Lumbar spine must remain in neutral.
Movement :
* Draw the belly button inward.
* While supporting the lower leg with your hands slowly
extend the knee until tension is felt.
* Make sure that there is no movement at the pelvis
HIP FLEXOR - KNEELING
Reps : Duration : 15-20 seconds
Preparation :
* Kneel as pictured.
* Slightly ABduct and internally rotate the back leg.
Movement :
* Draw your belly button inward (activating the deep abdominal
stabilizing mechanism).
* Tighten glutes and perform a posterior pelvic tilt.
* Hold for 20-30 seconds, repeat for 2-3 reps.
* Avoid arching low back!
* Do not pull the foot backward.
* Motion occurs predominately at the pelvis (posterior pelvic
tilt), the back leg should not move.
UPPER TRAPS - SEATED (ASSISTED)
Reps : Duration : 15-20 seconds
Preparation :
* Have client sit on a bench or chair.
* Put your right hand on the client’s right shoulder.
* Cue them to keep the core stable.
* Cue them to relax their upper middle back relaxed.
Movement :
* With their head neutral, cue them to laterally flex
their head to the left.
* Put your left hand above the client’s right ear.
* Assist the client in achieving a slightly deeper stretch
than they can actively achieve on his or her own.
* Hold this position.
SHOULDER PRESS - SEATED ON BENCH WITH DB
Reps : 12-15 Sets : 3 Intensity :
Tempo : 2-0-3 Rest : 30 seconds
Preparation :
* Sit "tall" in neutral spine, with dumbbells
in the starting position beside the head.
Movement :
* Press the dumbbells 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 REP TEMPO.
LAT PULL DOWN
Reps : 12-15 Sets : 3 Intensity : 
Tempo : 3-0-2 Rest : 30 seconds
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.
CHEST PRESS - INCLINE DUMBBELL
Reps : 12-15 Sets : 3 Intensity :
Tempo : 2-0-3 Rest : 30 seconds
Preparation :
* Lie on bench with your feet straight and flat on the
ground.
* With arms fully extended, position the dumbbells over
the lower part of the shoulders (not the head).
Movement :
* From the start position, draw your belly button inward
toward your spine.
* Slowly, lower your elbows out and down, maintaining wrist
position over the elbows.
* Continue to lower the weight until your upper arms are
level with the shoulders.
* To return, move your elbows up and in toward the center.
This will create a triangular motion.
* Wrist should maintain a neutral position. Keep the dumbbells
over the wrists throughout the entire exercise.
* Maintain proper posture, as the weight is lowered. DO
NOT allow the head to “jut” forward.
LUNGE - FORWARD
Reps : 12-15 Sets : 3 Intensity :
Tempo : 3-0-2 Rest : 30 seconds
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 a result of poor hip joint flexibility and a weak
core
* While maintaining tone in the lower abdomen (transversus,
etc.) and optimal kinetic chain
BRIDGE REVERSE – SUPINE W/FEET ON SB
Reps : 12-15 Sets : 3 Intensity :
Tempo : 2-0-3 Rest : 30 seconds
Preparation :
* Lay supine of the floor and place both feet on the ball.
* Have arms straight out with palms facing upwards.
Movement :
* Start by drawing-in the core and raising the hips up.
* Maintain this position keeping the core/glutes activated
and also the feet together.
* Hold for 10 secs lower the hips to the floor then repeat.
ABDOMINAL CRUNCH - HEEL ON TOE
Reps : 12-15 Sets : 3 Intensity :
Tempo : 2-0-3 Rest : 30 seconds
Preparation :
* Lay flat on floor with legs straight out.
* Place left heel on right toe, left hand under neck to
support and right arm vertical towards the ceiling.
* Activate core and glutes by drawing in navel towards the
spine and squeezing the glutes.
* Place tongue on the roof of their mouth to prevent neck
flexors from becoming overactive.
Movement :
* Lift shoulders clear of the floor or until the lower
abdominals are felt working, focusing on the ceiling.
* Pause momentarily and slowly return to the starting position.
* Repeat this action for allocated repetitions then change
to other side of the body.
* Make sure that neck is fully supported throughout exercise.
* Only lift as far as you feel comfortable, don’t
strain.
* Quality is far more important than quantity, so once form
has diminished discontinue the exercise.
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