Weeks 1-6‎ > ‎

Final Meeting Supplies

WEEK 1:


Monday

Warm-Up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 50m of butt kicks
    • 50m of grapevine
    • 50m of high knees
    • 50m of walking with arm swings


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercise take a 1minute rest)


Banded Assisted Pull-ups (green band)

  • Set 1- 12 reps 
  • Set 2- 10 reps 
  • Set 3- 8 reps 


Bench Press

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Goblet Squat 

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Hamstring Curl 

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Seated Row

  • Set 1- 12 reps x 50 lbs
  • Set 2- 10 reps x 60 lbs
  • Set 3- 8 reps x 70 lbs


Plank Hold

  • Set 1- 30 seconds 
  • Set 2- 45 seconds
  • Set 3- 1 minute 


Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)



Wednesday

Warm Up:

  • 10 laps steady run around the track 
    • Arm swings
    • Walking lunges
    • High knees 


Circuit 1: 

Slam Balls

  • 12 reps


Heisman

  • 30 reps 


Squat Jumps 

  • 10 reps 


Bicycle Crunches 

  • 20 reps 


Burpees 

  • 10 reps 


Skipping

  • 50 fast skips 


Circuit 2: 

Mountain Climbers 

  • 20 reps 


Fast Feet

  • 50 reps 


Flutter Kicks

  • 20 reps


Army Plank

  • 20 reps 

Skipping 

  • 50 fast skips 


Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)


Friday

Warm-Up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 50m of butt kicks
    • 50m of grapevine
    • 50m of high knees
    • 50m of walking with arm swings


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercises take a 1minute rest)

Biceps Curl

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Triceps Extension

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Weighted Lunges

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Calf Raises 

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Bosu Balance 

Set 1:

  • 15 seconds standing with arms at her side
  • 10 seconds with both arms raised to the left side
  • 10 seconds with both arms raised to the right side
  • 5 seconds with both arms extended in from of the chest
  • 5 seconds with both arms extended behind the back


Set 2:

  • 20 seconds standing with arms at shoulder height performing a slow squat.
  • 10 seconds with both arms raised to the left side
  • 10 seconds with both arms raised to the right side
  • 5 seconds with both arms extended in front of the chest
  • 5 seconds with both arms extended behind the back
  • 5 seconds with left leg raised
  • 5 seconds with right leg raised


Bridge Hold 

  • Set 1- 30 seconds 
  • Set 2- 45 seconds
  • Set 3- 1 minute


Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)


WEEK 2:


Monday

Warm-Up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 50m of butt kicks
    • 50m of grapevine
    • 50m of high knees
    • 50m of walking with arm swings


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercise take a 1minute rest)

Lat Pulldown

  • Set 1- 12 reps x 60 lbs
  • Set 2- 10 reps x 70 lbs
  • Set 3- 8 reps x 80 lbs


Dumbbell Flies 

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Back Extension

  • Set 1- 12 reps x 25 lbs
  • Set 2- 10 reps x 25 lbs
  • Set 3- 8 reps x 25 lbs


Fire Hydrants

  • Set 1- 15 reps
  • Set 2- 20 reps
  • Set 3- 25 reps 


Doris Flexion Exercise 

  • Set 1- 15 reps each leg
  • Set 2- 15 reps each leg
  • Set 3- 15 reps each leg


Static Lower Hold

  • Set 1- 30 seconds 
  • Set 2- 45 seconds
  • Set 3- 1 minute


Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)



Wednesday

Warm Up:

  • 10 laps steady run around the track 
    • Arm swings
    • Walking lunges
    • High knees 


Circuit 1: 

Slam Balls

  • 12 reps


Heisman

  • 30 reps 


Squat Jumps 

  • 10 reps 


Bicycle Crunches 

  • 20 reps 


Burpees 

  • 10 reps 


Skipping

  • 50 fast skips 


Circuit 2: 

Mountain Climbers 

  • 20 reps 


Fast Feet

  • 50 reps 


Flutter Kicks

  • 20 reps 

Army Plank

  • 20 reps 

Skipping 

  • 50 fast skips 

Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)


Friday

Warm-Up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 50m of butt kicks
    • 50m of grapevine
    • 50m of high knees
    • 50m of walking with arm swings


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercise take a 1minute rest)


Banded Assisted Pull-Up (Green Band)

  • Set 1- 12 reps 
  • Set 2- 10 reps 
  • Set 3- 8 reps


Triceps Kickbacks 

  • Set 1- 12 reps x 17.5 lbs 
  • Set 2- 10 reps x 20 lbs
  • Set 3- 8 reps x 22.5 lbs


Dumbbell Shrugs 

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Weighted Step-Ups 

  • Set 1- 20 reps x 10 lbs (each hand)
  • Set 2- 25 reps x 10 lbs (each hand)
  • Set 3- 30 reps x 10 lbs (each hand) 


Biceps Curl 

  • Set 1- 12 reps x 20 lbs
  • Set 2- 10 reps x 22.5 lbs
  • Set 3- 8 reps x 25 lbs


Crunchie Frog 

  • Set 1- 20 reps
  • Set 2- 20 reps
  • Set 3- 20 reps


Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)


WEEK 3:


Monday

Warm Up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 100m of butt kicks
    • 100m of walking lunges
    • High knees for 15 seconds x 2


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercise take a 1minute rest)


Bench Press

  • Set 1: 10 reps x 22.5 lbs
  • Set 2: 8 reps x 25 lbs
  • Set 3: 6 reps x 27.5 lbs


Lunges

  • Set 1: 10 reps x 22.5 lbs
  • Set 2: 8 reps x 25 lbs
  • Set 3: 6 reps x 27.5 lbs


Tricep Extension

  • Set 1: 10 reps x 22.5 lbs
  • Set 2: 8 reps x 25 lbs
  • Set 3: 6 reps x 27.5 lbs


Squats

  • Set 1: 10 reps x 22.5 lbs
  • Set 2: 8 reps x 25 lbs
  • Set 3: 6 reps x 27.5 lbs


Lat Pulldown

  • Set 1: 10 reps x 60 lbs
  • Set 2: 8 reps x 70 lbs
  • Set 3: 6 reps x 80 lbs

Leglift w/ Static Hold

  • Set 1: 20 reps + 10 second holf
  • Set 2: 15 reps + 20 seconds
  • Set 3: 10 reps + 30 seconds 


Cool Down

  • 2 walking laps 
  • Pectoral stretch 
  • Triceps stretch 
  • Glutes Stretch 
  • Lat Stretch
  • Cobra


Wednesday

Warm Up:

  • 10 laps steady run around the track 
    • Arm swings
    • Walking lunges
    • High knees 


Circuit 1: 

Slam Balls

  • 15 reps


Heisman

  • 30 reps 


Squat Jumps 

  • 15 reps 


Bicycle Crunches 

  • 25 reps 


Burpees 

  • 15 reps 


Skipping

  • 50 fast skips 


Circuit 2: 

Mountain Climbers 

  • 30 reps 


Fast Feet

  • 50 reps 

Flutter Kicks

  • 30 reps 

Army Plank

  • 20 reps 

Skipping 

  • 50 fast skips 


Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)


Friday 

Warm Up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 100m of butt kicks
    • 100m of walking lunges
    • High knees for 15 seconds x 2


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercise take a 1minute rest)


Biceps Curl 

  • Set 1- 10 reps x 22.5 lbs
  • Set 2- 8 reps x 25 lbs
  • Set 3- 6 reps x 27.5 lbs


Hamstring Curl

  • Set 1- 10 reps x 22.5 lbs
  • Set 2- 8 reps x 25 lbs
  • Set 3- 6 reps x 27.5 lbs


Rhomboid Row 

  • Set 1- 10 reps x 10 lbs
  • Set 2- 8 reps x 15 lbs
  • Set 3- 6 reps x 20 lbs


Calf Raises 

  • Set 1- 10 reps x 22.5 lbs
  • Set 2- 8 reps x 25 lbs
  • Set 3- 6 reps x 27.5 lbs


Shoulder Press

  • Set 1 - 10 reps x 15lbs
  • Set 2 - 8 reps x  17.5lbs
  • Set 3 - 6 reps x  20lbs

Fire Hydrants 

  • Set 1- 10 reps each leg
  • Set 2- 8 reps each leg
  • Set 3- 6 reps each leg


Back Extensions

  • Set 1- 10 reps x 25lbs
  • Set 2- 8 reps x 30lbs
  • Set 3- 6 reps x 35lbs


Crunchie Frogs 

  • Set 1- 20 reps
  • Set 2- 20 reps
  • Set 3- 20 reps 


Cool Down

  • 1 walking lap
    • Bicep Stretch (30second hold)
    • Hamstring Stretch (30second hold)

WEEK 4:


Monday

Warm up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 50m of butt kicks
    • 50m of grapevine
    • 50m of high knees
    • 50m of walking with arm swings


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercise take a 1minute rest)


Butterfly Pec Machine

  • Set 1: 10 reps x 50lbs
  • Set 2: 8 reps x  70lbs
  • Set 3: 6 reps x 70lbs


Weighted Step Ups (each leg)

  • Set 1: 10 reps x 10lbs (in each hand)
  • Set 2: 8 reps x 15lbs (in each hand)
  • Set 3: 6 reps x 20lbs (in each hand)


Triceps Kick-backs

  • Set 1: 10 reps x 22.5lbs
  • Set 2: 8 reps x 25lbs
  • Set 3: 6 reps x 27.5lbs 


Dogma Leg raises

  • Set 1: 10 reps 
  • Set 2: 8 reps
  • Set 3: 6 reps 


Band Assisted Pull ups

  • Set 1: 10 reps using green band
  • Set 2: 10 reps using green band
  • Set 3: 10 reps using green band 



Plank with leg lifted

  • Set 1: 30 seconds each leg
  • Set 2: 45 seconds each leg
  • Set 3: 30 seconds each leg


Cruches (hands at side) 

  • Set 1: 20 reps
  • Set 2: 20 reps
  • Set 3: 20 reps


Cool down

  • 1 walking lap
    • Pectoral Stretch (30second hold)
    • Quadriceps Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Lat Stretch (30second hold)


Wednesday

Warm Up:

  • 10 laps steady run around the track 
    • Arm swings
    • Walking lunges
    • High knees 


Circuit 1: 

Slam Balls

  • 15 reps


Heisman

  • 30 reps 


Squat Jumps 

  • 15 reps 


Bicycle Crunches 

  • 25 reps 


Burpees 

  • 15 reps 


Skipping

  • 50 fast skips 


Circuit 2: 

Mountain Climbers 

  • 30 reps 


Fast Feet

  • 50 reps 


Flutter Kicks

  • 30 reps 

Army Plank

  • 20 reps 

Skipping 

  • 50 fast skips 

Cool Down 

  • 1 walking lap
    • Lat Stretch (30second hold)
    • Triceps Stretch (30second hold)
    • Quadriceps Stretch (30second hold)


Friday 

Warm up:

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
    • 50m of butt kicks
    • 50m of grapevine
    • 50m of high knees
    • 50m of walking with arm swings


Circuit (*Complete each exercise in succession completing 3 rounds of each exercise. After each round of all exercise take a 1minute rest)


Bicep Curls

  • Set 1: 10 reps x  22.5lbs 
  • Set 2: 8 reps x 25lbs 
  • Set 3: 6 reps  x 27.5lbs


Hamstring Curls with Ball

  • Set 1: 20reps
  • Set 2: 15reps
  • Set 3: 12 reps


Seated Row

  • Set 1: 10 reps x 60lbs
  • Set 2: 8 reps x 70lbs
  • Set 3: 6 reps x 80lbs


Fire Hydrants

  • Set 1: 12 reps on each leg
  • Set 2: 12 reps on each leg
  • Set 3: 12 reps on each leg


Shoulder Press

  • Set 1: 10 reps x 15lbs
  • Set 2: 8 reps x 17.5lbs
  • Set 3: 6 reps x 20lbs 



Back Extensions

  • Set 1: 10 reps x 30lbs
  • Set 2 8 reps x 30lbs
  • Set 3: 6 reps x 35lbs


Flutter Kick 

  • Set 1: 30 reps (15each leg)
  • Set 2: 20 reps
  • Set 3: 10 reps


Ankle Touches 

  • Set 1: 30 reps (15 each side)
  • Set 2: 20 reps
  • Set 3: 10 reps


Cool down:

  • 1 walking lap
    • Hamstring Stretch (30second hold)
    • Biceps Stretch (30second hold)



Stretches


Exercises 

Description 

Refinement Cues 

Cobra

pastedGraphic.pdf

Lying on your stomach, keeping thighs on the ground. Lift your torso up with your arms and curve your back as much as possible. This will stretch your abdominal muscles


-try to make your back as straight as possible. 

-try to keep a straight posture with your neck 

Lat Stretch 

pastedGraphic_1.pdf

Standing a few feet away from the wall, extend your arms above your head (shoulder width apart), placing hands on the wall. While keeping your hands on the wall, flex you head, leaning towards the wall.

-putting your hands higher on the wall will stretch your back & shoulders a different way. 

-look down while you’re stretching.

Pectoral Stretch: 

pastedGraphic_2.pdf

Standing parallel to a wall, place your shoulder against the wall and extend your arm behind you so it’s in line with your shoulder. You then want to rotate your body away from the wall without taking your shoulder off of the wall

-keep your hand level with your shoulder on the wall 

-to create a different stretch; flip your hand so your palm is facing outwards instead of against the wall. 

-keep back straight 

Quadriceps Stretch 

pastedGraphic_3.pdf

Standing on one foot, hold your ankle of the opposite leg behind your butt, pull your ankle up and towards your butt while keeping your knees in the same position.



-keep your knees together 

-hold feet with both arms instead of just one. 

-keep back straight 

Rhomboid Stretch 

pastedGraphic_4.pdf

Wrap both your arms around yourself like you are giving yourself a hug and pull outwards on either shoulder blade. 







-keep back straight 

-pull outwards and forwards (instead of squeezing)

Tricep stretch 

pastedGraphic_5.pdf

Holding your arm so that your elbow is touching your ear, then reach your forearm behind your back so your hand is touching your shoulder blade. Hold your elbow with your other hand and pull backwards to feel the stretch.

Keep your arm parallel with your body. Pull until you feel a slight stretch. Keep arm fully flexed. 

Hamstring Stretch 

pastedGraphic_6.pdf

Sitting on the floor with you one leg extended out and your other leg folded in, reach for your foot(grabbing it if possible)and pull towards you




Make sure your knee fully extended. Keep toe pointed up. Reach until you feel a slights stretch then hold. 

Hip flexor stretch 

pastedGraphic_7.pdf

Take a big step forward and bend your front leg so your knee is at 90 degrees and then slowly push pelvis downward and arching back until stretch is felt 


Push pelvis downwards. Keep front knee at 90 degrees. 

Crossovers 

pastedGraphic_8.pdf 

Star with your feet shoulder width apart and then alternate stepping in front and behind with each foot going in a lateral direction. Keep your body upright the whole time. 






Alternate steps in front and behind. Keep torso upright. Use arms to balance and generate force. 

Butt kicks

pastedGraphic_9.pdf


Lightly jog in place or a straight line and bring your heel back as you flex your knee and kick your heels back so they hit your butt.










Try to fully flex knee. Try and kick your butt.

Arm swings

pastedGraphic_10.pdfpastedGraphic_11.pdfpastedGraphic_12.pdf

Arms are rotated in multiple directions. First is circular in which have your hands straight out on both sides and start making small circles and then move to wider and wider circles. Next is staring your arms fully out on either side and bring them in and then back out and repeat. The final one is by starting with both hands by your side and then raising one forward and the other backwards and then reverse hands and repeat. 

Focus on shoulder movement. Make sure arms are fixed in order to concentrate on shoulders. 

Lunges

pastedGraphic_13.pdf

Take a step keeping your farthest foot planted on the ground in front of you, squat down so your back knee almost touches the floor. Alternate this pattern between legs while moving forward

Keep knee bent at 90 degrees. Push up from your heel. Take a step just off center to maintain a stable base of support. 

Knees to chest 

pastedGraphic_14.pdf

Each step bring your knee as close to your chest as possible and alternate between legs

Want to flex your knee as you bring your leg up. Keep other leg fixed. Bring knee up to 90 degrees with hips.


Plyometric Exercises



EXERCISE 

DESCRIPTION 

REFINEMENT CUES

Fast skipping

pastedGraphic_15.pdf

This is simply spinning a rope around your body and jumping over it every time it hits the floor. This is done at a very fast pace.

-Stay tall, keeping back straight and chest out.

- Use more wrist movement then arm movement when spinning rope.

Box Jumps

pastedGraphic_16.pdf

Box Jumps: This is where there is a box around 30cm tall placed in front of you and at a very fast speed, one must jump on and off of the box continuously. 


-Try to keep light feet (Landing on tippy toes when jumping off box)

-use your arms to increase momentum when jumping (swing back and forth)

-Keep a continuous motion, don’t stop. 

Fast Feet 

pastedGraphic_17.pdf

This is where you are running on the spot, trying to touch the floor as many times as possible alternating between each foot. This tends to be done on the tippy toes.

-Stay low (bending slightly over)

-only slightly lift feet off floor 

-try to keep your upper body steady.

Mountain Climbers

pastedGraphic_18.pdf

In a plank position, bring your knee to your chest, touching the ball of your foot closer to your hands on the floor, alternating between each foot(like you were climbing up the floor with your feet keeping your hands in the same position)



-Keep your back straight(should be a straight line from your head to your toes) – Keep your bum down 

Knee Tuck Jumps

pastedGraphic_19.pdf

This is where you are jumping and bringing your knees as high as you can to your chest while in there air.








-Keep knees slightly bent when touching ground

-Absorb your weight when landing (don’t land flat footed, try to land on your toes then flatten your feet)

- Keep your elbows at a 90 degree angle at all times and try to bring your thighs to touch your forearms.

Burpees 

pastedGraphic_20.pdf

This is where you jump in the air, arms going straight up above your head, than the whole body goes down and does a push up then comes back up and does another jump, extending your arms in the air.

-try to stay as light as possible on your feet. 

-fully extend your arms in the air when jumping

- When in the pushup position, make sure the back is kept straight 


Chest passes 

pastedGraphic_21.pdf

Passing a ball between two people, doing passes that come from your chest.










-keeping feet shoulder length apart. 

-make sure your pushing the medicine ball from your chest, keeping elbows flared out 

-follow through your throw as well as absorbing the ball into your body when catching.

Standing Twist passes with Medicine Ball

pastedGraphic_22.pdf


Standing back to back with a partner, rotating to the side to get the ball then rotating to the other side to pass the ball.

-Keep knees slightly bent 

-focus on your core muscles when rotating 

Ball Slam

pastedGraphic_23.pdf

Holding the ball at around chest level, throw the ball as hard as possible into the ground and catch it after the bounce, continuously doing this action. 






-Bring ball straight above your head 

-Bending knees while pushing ball into the ground 

-(Depending on the ball) Catch ball when it bounces to chest height. 

Squat Jump

pastedGraphic_24.pdf

Standing straight, then squatting down, then extending the body into a jump. Returning to a squat, then back to a jump. 







-Try to keep a straight line through your ears to your toes when squatting. 

-Keep your back straight at all time (slighting bending over when in squat position)

-Absorb weight when jumping – landing on your toes (soft landing) 

-stay on the balls of your feet.

Heisman 

pastedGraphic_25.pdf


-Starting in a star position with legs spread apart and arms up (like a jumping jack), jump on your right foot and bring your left arm to touch your knee. Then jump to your left leg and bring your right arm to your knee. Alternating as quickly as possible. 

- Try to stay balanced by shifting weight over leg you are standing on. 

-really pull your knee inwards to activate core muscles.

Army PlankpastedGraphic_26.pdf

Putting all you weight on your toes and your forearms, make 3 steps with your arms moving forward, and three steps back; keeping your feet planted.

-Keep a straight line between toes, core and head. 

-Keep elbows at a 90 degree angle.

Ladder In an out 

pastedGraphic_27.pdf

Moving up the ladder placed on the ground, move one foot in, then the other foot in, then the first foot out (other side of ladder) then the 2nd foot out. Keeping a fast paced; fast feet stepping pattern. 

-keep knees slightly bent 

-stay on the balls of your feet 

 


Crunchie Frogs 

pastedGraphic_28.pdf

Sitting down, slightly lift your legs in the air, while leaning back. Pull your knees towards your chest and grab your knees. Next, extend both arms outwards and at the same time push your legs out (straightening them). Keep alternating between positions. 

-try to keep your back as straight as possible 

-Don’t have to fully extend legs, you can work your way up to straightening them completely. 

-Work your way up to straightening legs lower to the ground. 



Balance Exercises



EXERCISE

DESCRIPTION 

REFINEMENT CUES 

Bosu Ball 

pastedGraphic_29.pdf

Standing on the bosu ball, with feet shoulder width apart (with the flat part facing upwards), perform different exercises including squatting up and down, moving arms in different directions, and standing on one foot. 

-when standing if necessary hold arms out to the side to stay balanced. 

-keep knees slightly bent

Single Leg Deadlift stretch

pastedGraphic_30.pdf


Standing with a weight in your right hand, slowly lift your left leg in the air behind you. You want to let the weight pull you downwards (Upper body goes forwards, lower body goes backwards). After you get your leg all the way back, bring your upper and lower body back to starting position; yet keeping your lifted leg off the ground. Consistently doing this motion multiple times. 

-When bending over, make sure you keep your back straight making a line between your head, core and foot. 

-try to keep your weight on the one leg at all times. 



Lower Body Exercises



Exercise 

Description

Refinement Cues

Weighted Lunges 


pastedGraphic_31.pdf

Refer to lunges. Same technique just add dumbbells.

Keep your head up, looking forward. Maintain strength in core and keep back straight.

Weighted Squats


pastedGraphic_32.pdf

Holding a dumbbell at chest level, slowly lower your body weight so your knees are bent at an angle of about 100 degrees. Then, push up through the feet and return to a standing position. 

Head up, looking forward. Shoulders should not sway forward or backwards during flexion or extension. Keep back straight.

Fire Hydrants 

pastedGraphic_33.pdf

On all fours, raise leg to roughly 90 degree to the side of the body. Then return to all fours and repeat.

Keep back straight and do not twist at the trunk as you raise the leg. Do not sway leg forward or backwards.

Hip Adduction and Abduction 


pastedGraphic_34.pdf

Performed on a machine where you are sitting and either forcefully pushing your thighs outwards or squeezing your thighs inwards. Abduction = pushing outwards. Adduction = pulling inwards toward body. 

Keep back straight against the seat and use hand grips to assist in keeping the trunk stable. As the weights move closer to each other on the machine, avoid hitting them together.

Calf Raises 

pastedGraphic_35.pdf

This is performed on a machine where you are going from flat foot to being on your toes and back down. Weight can be added so when you push to get on your toes, there is resistance being added to make it more difficult.


Avoid bending at the knees and hips. Keep back straight and core tight. 

Straight Leg Deadlifts

pastedGraphic_36.pdf

Bent at the legs and lift the barbell off the floor. Do not lift with back, use your legs for force production. Lift barbell to waist in standing position, then return barbell to floor.

Keep head looking forwards and do not arch the back during lift. Push gluteus muscles backwards during lift and push through the heels to complete lift. Barbell should follow the contour of the leg as it raises.

Hamstring Curls 

pastedGraphic_37.pdf

While laying prone, hold dumbbell between the feet and flex at the knees to 90 degrees. Lower weight back to the ground and repeat.

To avoid strain at the knee joint do not go passed 90 degrees. Ensure weight is held securely by feet.

Dogma Leg Raise 

pastedGraphic_38.pdf

On all fours, flex hamstrings and gluteus muscles to raise the sole of your foot towards the ceiling. 

Raise the leg directly behind the body - do not sway to the left or to the right as the leg raises. Keep core firm and head looking forward.

Hamstring Curl with Exercise Ball

pastedGraphic_39.pdf

Start with legs extended and feet on exercise ball. With only shoulders/upper back on on the floor, flex at the knees until 90 degrees.

Core and back muscles must stay firm throughout contraction. Ensure only shoulders/upper back are on the floor. 

Step-Ups using Exercise BoxpastedGraphic_40.pdf

While holding dumbbells in each hand, simply step up onto the box as if you were climbing stairs. Keep back straight and head forward. Can be performed by alternating legs or the same leg repeated.

Try not to lean trunk forward and do not look at feet during exercise. Keep your head up and look forward. 



Core Exercises



Exercise 

Description 

Refinement Cues 

Lower Static Hold

pastedGraphic_41.pdf

Lying on back, raise feet roughly 6-8 inches off the floor and hold.

Hold hands against the floor at the sides to help stabilize base of support.

Keep head back against the floor

Oblique Ankle Touches 

pastedGraphic_42.pdf

While lying with knees bents passed 90 degrees, simply reach on the lateral sides of the body to try and touch ankle.

Raise shoulders off floor and keep head looking forward not upwards.

Plank on Forearms 

pastedGraphic_43.pdf

With toes and forearms contacting the ground, maintain straight back and core and hold. 

Keep back and legs straight. Do not arch at the trunk.

Plank Walk-Outs

pastedGraphic_44.pdf

Starting with an arch in the back and bend at the trunk, “walk out” on your hands until plank position is reached. Can be performed on forearms as well.

Keep your butt down during plank phase. Don’t bend greatly at the knees - keep flexion to the trunk

Plank with Leg Lift

pastedGraphic_45.pdf

While in the plank position, instead of having weight on both legs, you have to lift one leg off the ground, putting all the weight on your forearms and your one leg.

Still maintain core strength - do not arch the back. Ensure strong base of support at the forearms since legs will be off balance. 

Leg Raises 


pastedGraphic_46.pdf

Lying on your back, with your legs straight and flat on the ground, slowly lift your legs (keeping them together) off the floor but only around 20cm off the ground. Don’t hold at 20 cm, keep moving. Can be done simultaneously or alternating legs.

Use arms to assist base of support by holding them against the ground at the sides. When legs lower towards the ground make sure trunk stays on ground. Do not lift shoulders.

Flutter Kick on Elbows 

pastedGraphic_47.pdf

Lean back as you sit and put elbows and forearms on the ground. Then raise your legs and kick as if you were swimming. 

Keep head up and looking forward towards the feet. Make sure forearms are firmly on the ground to ensure base of support.

Superman

pastedGraphic_48.pdf

While lying prone, arch at the back to lift legs and shoulders off the ground.

Keep your feet together as they raise. Lifting head to look forwards will help shoulders lift off ground as well.

Bridge 

pastedGraphic_49.pdf

Lying on your back with knees bent and feet flat on the ground. Lift your torso so all the body weight is on your shoulders/forearms and your feet.

Keep core tight and do not bend at the back or trunk. Keep arms on floor to ensure a strong base of support.


Bicycle Crunches 

pastedGraphic_50.pdf

Sitting on your butt & leaning slightly back lift your legs off the ground. Keeping legs straight in front of you slightly off the ground, bend your right knee and bring it up and at the same time bring your left elbow downwards and have them touch. Then do the same thing but with your left knee and your right arm.

When extending leg, ensure the legs is fully extended before contracting again. Do not use hands to hold the head up, put them at the side of the head. 

Flutter Kicks 

pastedGraphic_51.pdf

Laying on your back with your hands under your butt (pronated), lift your legs slightly off the ground and start flutter kicks(moving each foot up and down, alternating between feet)

Keep head up and looking forward towards the feet. Do not lean to far backwards or too far forwards at the trunk.



Upper Body Exercises



Exercises

Description

Refinement cues

Bench press

pastedGraphic_52.pdf

Have your grip shoulder width apart. Bring the bar down till your elbows are at 90 degrees.  Then push the weight up without locking your elbows.

Weight should come down to your chest.  Push straight up with the heels of your palms. Breathe in on the downward motion and breath out on upward motion. 

Tricep extention

pastedGraphic_53.pdf

Upper body parallel with the floor. Arm parallel with your body and pull the weight back and up only moving your forearm and hand backwards to make it parallel with the floor. 

Keep upper arm fixed and only move lower arm. Elbows tucked into sides. Make sure to fully extend and squeeze tricep at the end of motion. 

Shrugs

pastedGraphic_54.pdf

Hold weights by sides. Bring shoulders up and squeeze at top. Bring shoulders to ears.

Bring shoulders as high as you can and hold for 3 seconds and slowly relax your shoulders. 

Bent over row

pastedGraphic_55.pdf


Bend knees slightly weights at side. Torso angled just before parallel to the floor. Bring weights up together and squeeze at top try to bring elbows together. 


Squeeze elbows at top. Keep elbows tucked into sides.  Pretend your squeezing a pencil between your shoulder blades.

Wrist curls

pastedGraphic_56.pdf

Place forearm on bench with your wrist and hand hanging over the side. Then place the weight in your hand and with just moving your hand and wrist curl the weight up while keeping your forearm flat on the bench. 




Keep forearm stable and straight and on the bench at all times. Squeeze and hold for 2 seconds at top of the movement.  Slowly bring the weight back down.

Assisted pull up 

pastedGraphic_57.pdf

Start with arms fully extended then pull yourself up keeping your elbows pointed out. Pull yourself until your elbows are at your sides and squeezing your shoulders together.

Pretend you’re squeezing a pencil between your shoulder blades. Keep elbows pointed out. 

Pec deck

pastedGraphic_58.pdf

Keep elbows slightly bent. Start with arms out at 180 degrees and bring the weight in slowly and squeeze your pectorals together and hold for two seconds and slowly bring back to 180 degrees. 





Pretend you’re squeezing an object between your pectorals. Keep elbows slightly bent. 

Seated row

pastedGraphic_59.pdf

Keep knees bent, back straight, elbows tucked in and bring the weight in toward your abdomen and squeeze your shoulder blades together.






Pretend you’re squeezing a pencil with your shoulder blades.  Keep back straight. Don’t jerk backwards. Keep knees bent. Keep head straight and looking forward. 

Bicep curl

pastedGraphic_60.pdf

Have the weight start parallel to your body. Bring weight up with only moving your forearm. Squeeze and hold at the top for 2 seconds then slowly bring weight back down. 




Keep upper arm fixed. Stand straight up. Try to bring your hands to touch your shoulders. 

Tricep extension

pastedGraphic_61.pdf

Star with weight behind your head. Holding it with both hands and then bring the weight up until your elbows are straight.







Stand straight; keep your elbows in the whole time. Only move your forearms. Keep upper arm fixed to isolate the triceps. 

Shoulder press

pastedGraphic_62.pdf

Sitting down have your back straight. Start with weight shoulder width apart and push the weight above your head so your arms are parallel with your body.

Elbows pointed out. Feet firmly planted on the floor. Breathe in on the downward motion and breathe out on the upward motion.  Make sure to push straight up.

Lat pull down

pastedGraphic_63.pdf

Start with grip just slightly farther than shoulder width. Pull the bar down by squeezing your shoulder blades together and ending with your elbows at your side. 

Keep elbows out. Squeeze shoulder blades together. Pretend like your squeezing a pencil between your shoulder blades.  



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