Print Date:
11/3/2011
Workout Date: 11/3/2011 Custom - DIVE BOMBER Image 1 - Start
Image 2 - End
1. Start with feet positioned wide and rear piked in the air (eyes looking at your feet). 2. Bend at the elbows and move the middle of the head toward an imaginary line between the hands. 3. Sweep the chin and chest, stop when the chest is lined up with the hands. 4. Reverse your direction, pushing back to the top. Attempt to push back to the top in the same plane.
Set Name Set 1
Reps / Time 10
at
Weight / Level 0
Set 2
10
at
0
Custom - CABLE LATERAL RAISE Image 1 - Start
Image 2 - End
1. Grab a light (low resistance) cable. 2. Grab both handles, one in each hand, anchor the band under one of your feet. 3. Raise the band out the side. Attempt to get your hands shoulder high. 4. Pause, return to starting position, and repeat.
Set Name Set 1
Reps / Time 12
at
Weight / Level 0
Set 2
12
at
0
LEGS - LUNGES Image 1 - Start
Image 2 - End
Starting Position: - Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale, shifting your weight backwards, taking several small steps rearwards to return to the starting position. To complete the Repetition, repeat, stepping out with the other leg. Repeat as required.
Set Name Set 1
Reps / Time 24
at
Weight / Level 0
Set 2
24
at
0
Custom - HINDU SQUAT Image 1 - Start
Image 2 - End
1. Start by standing tall, arms straight, hands shoulder high. 2. Pull elbows back, past the body. 3. Drop hands down behind the butt. 4. Squat down, try to keep the upper body erect. 5. Heels will come off the ground at the bottom of the movement. 6. sweep hands through (past the feet, stand back to the top
Set Name Set 1
Reps / Time 15
at
Weight / Level 0
Set 2
15
at
0
1
Print Date:
11/3/2011
Custom - T-PUSH UP Image 1 - Start
Image 2 - End
1. Start as if you were doing a normal push up. 2. Feet should be wide (see starting position picture. 3. Push to the top, lift an arm, and reach for the ceiling. 4. The upper body will rotate, feet remain fixed.
Set Name Set 1
Reps / Time 12
at
Weight / Level 0
Set 2
12
at
0
Custom - PALLOF PRESS Image 1 - Start
Image 2 - End
1. Use elastic tubing OR a cable system in a commercial gym. 2. Position the cable so it is about sternum (mid-chest) high. 3. Start with both hands on one cable, position your hands/arms so your elbows are tight to the body and the hands are touching your chest. 4. Kees should be bent, feet about shouder width apart (or wider), upper body is erect and body is "tight". 5. While maintaining your position/posture, push your arms out as far as you can (attempt to hit a straight elbow. 6. Pause in the straight arm - repeat for reps.
Set Name Set 1
Reps / Time 12
at
Weight / Level 0
Set 2
12
at
0
Custom - TRICEPS EXTENSION Image 1 - Start
Image 2 - End
1. Grab a cable/band while positioning the elbows/upper arm tight to body. 2. Keeping the upper arm stationary, extend at the elbow until you reach a straight elbow. 3. Pause and return
Set Name Set 1
Reps / Time 12
at
Weight / Level 0
Set 2
12
at
0
Custom - SPIDERMAN WITH SLIDERS Image 1 - Start
Image 2 - End
1. Place a furniture slider under each foot and get into a pushup position. 2. While maintaining a good pushup position, draw one knee to the outside of the elbow. 3. Attempt to make contact with the elbow, pause briefly, blow the air out of the lungs, and contract the abdominals. 4. Return kneee/foot to the starting position. 5. Alternate sides / legs.
Set Name Set 1
Reps / Time 24
at
Weight / Level 0
Set 2
24
at
0
2
