TRX WINTER WORKOUT PROGRAM

Size: px
Start display at page:

Download "2014-2015 TRX WINTER WORKOUT PROGRAM"

Transcription

1 TRX WINTER WORKOUT PROGRAM an easy-to-follow 4-week plan to building a better you in 2015.

2 YOUR PLAN FOR A BETTER YOU On days that you re not doing Suspension Training bodyweight exercise, the plan calls for aerobic activity like jogging, swimming, cycling, etc. Follow the plan to build the strength, endurance, mobility and core stability you need to accomplish your goals and make your body your machine. Good luck!

3 4-week plan Week 1 Program DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training Off Week 2 Program DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 25 minutes aerobic activity 1-2 sets Endurance 25 minutes aerobic activity 1-2 sets Basic Training 25 minutes aerobic activity 1-2 sets Metabolic Off Week 3 Program DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic Off Week 4 Program DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance Off

4 BASIC TRAINING For each exercise series, perform a 30-second set (for single-sided exercises perform 30 seconds on each side) followed by 30 seconds of recovery. Perform all sets for an exercise before moving to the next exercise. Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 TRX Squat Series 30 sec 7 2 TRX Sprinters Start Series 30 sec 8 3 TRX Hamstring Series 30 sec 9 4 TRX Row Series 30 sec 10 5 TRX Chest Press Series 30 sec 11 6 TRX Deltoid Fly Series 30 sec 12 7 TRX Roll-Out Series 30 sec 13 8 TRX Plank Series 30 sec 14 9 TRX Crunch Series 30 sec TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch

5 ENDURANCE CIRCUIT For each exercise series, perform each series of 3 exercises for the listed reps/time (for single-sided exercises perform listed reps/time on each side) followed by 30 seconds of recovery. Complete the two minutes of cardio before moving to the next exercise series. Perform exercises 1-9 for 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets of stretching exercises Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 TRX Kneeling Roll-Out TRX Sprinters Start TRX Single Arm Row 3 2 Minutes CardioMinutes Cardio TRX T & Y Deltoid Fly4 TRX Single Leg Squat TRX Chest Press Minutes CardioMinutes Cardio TRX Oblique Crunch TRX Plank sec TRX Hamstring Curl 9 2 Minutes CardioMinutes Cardio Minutes Rest Minutes Rest 10 TRX Lower Back Stretch sec TRX Long Torso Twist 11Stretch 30 sec TRX Chest and Torso 12Stretch 30 sec. 16 5

6 METABOLIC CIRCUIT Perform each exercise for 30 seconds (for single-sided exercises perform 30 seconds on each side) followed by 15 seconds of recovery. Perform exercises 1-9 for 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets of stretching exercises Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 TRX Atomic Oblique Push-Ups TRX Side Plank TRX Sprinters Start TRX Chest Press TRX Single Leg Squat TRX Kneeling Roll-Out TRX T & Y Deltoid Fly TRX Back Row TRX Hamstring Curl Minutes Cardio 2 Minutes Rest 10 TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch

7 TRX SQUAT SERIES TRX SQUAT TRX SQUAT w/ Jump TRX SINGLE LEG SQUAT Leg Down TRX SINGLE LEG SQUAT w/ Jump PROGRESSION 4 7

8 TRX SPRINTER START SERIES TRX SPRINTER START Both Feet on Floor TRX SPRINTER START Knee Up TRX SPRINTER START With Double Hop 8

9 TRX HAMSTRING CURL SERIES TRX HAMSTRING CURL Hips Down TRX HAMSTRING CURL Hips Up TRX HAMSTRING CURL Hips & Arms Up 9

10 TRX ROW SERIES TRX BACK ROW Feet Offset TRX BACK ROW Deep Angle; Narrow Stance TRX SINGLE-ARM BACK ROW Feet Offset TRX SINGLE-ARM BACK ROW Deep Angle; Narrow Stance PROGRESSION 4 10

11 TRX CHEST PRESS SERIES TRX CHEST PRESS Feet Offset TRX CHEST PRESS Wide Stance TRX CHEST PRESS Leg Extended to the Side TRX CHEST PRESS Deep Angle; Wide Stance PROGRESSION 4 11

12 TRX DELTOID FLY SERIES TRX T DELTOID FLY Feet Offset TRX T DELTOID FLY Feet Slightly Offset TRX T DELTOID FLY Wide Stance TRX T+Y DELTOID FLY Feet Together PROGRESSION 4 12

13 TRX ROLL OUT SERIES TRX STANDING ROLL OUT TRX KNEELING ROLL OUT Face Away from Anchor Point TRX KNEELING ROLL OUT Face Anchor Point 13

14 TRX PLANK SERIES TRX PLANK On Forearms TRX PLANK On Hands TRX SIDE PLANK On Forearms TRX SIDE PLANK On Hand PROGRESSION 4 14

15 TRX CRUNCH SERIES TRX CRUNCH On Forearms TRX CRUNCH On Hands TRX OBLIQUE CRUNCH On Forearms TRX ATOMIC OBLIQUE PUSH UP On Hands PROGRESSION 4 15

16 TRX FLEXIBILITY SERIES TRX LOWER BACK STRETCH With Rotation TRX LONG TORSO TWIST STRETCH TRX CHEST AND TORSO STRETCH 16

17 LET US KNOW HOW IT GOES Like us on Facebook or visit our blog and we ll serve you a feast of training tips and mini-workouts all year round. The TRX Facebook page is also the place to let us know how your training is progressing (and to get some moral support). Stay inspired and in the right frame of mind with some training gear in the TRX store Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR MACHINE and SUSPENSION TRAINER are trademarks or registered trademarks of Fitness Anywhere LLC. in the USA and Internationally.

Women s 6-8 Minute Workout

Women s 6-8 Minute Workout Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

FUNCTIONAL STRENGTHENING

FUNCTIONAL STRENGTHENING FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal

More information

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

Garces Memorial High School 2015-2015. Boy s P.E. Period 2. Updated: 10-8-15 10:14 AM

Garces Memorial High School 2015-2015. Boy s P.E. Period 2. Updated: 10-8-15 10:14 AM Garces Memorial High School 2015-2015 Boy s P.E. Period 2 Updated: 10-8-15 10:14 AM Friday, 8-14-15: RAMS Green Sheet Enroll Code: EBP-FFT-ARA Tuesday, 8-18-15: W1 Weight Room Rules and Procedures Physical

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

Functional Firefighter Fitness

Functional Firefighter Fitness Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.

More information

30 minute shoulder sculpting workout

30 minute shoulder sculpting workout 30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,

More information

try Elise s toning exercise plan

try Elise s toning exercise plan try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

More information

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

Care at its Best! Foam Roller Exercise Program

Care at its Best! Foam Roller Exercise Program Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

NoSkinnies.com Workout Breakdown

NoSkinnies.com Workout Breakdown Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb

More information

CB Athletic Consulting, Inc. www.ttmembers.com

CB Athletic Consulting, Inc. www.ttmembers.com About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women

More information

Strength Training for the Runner

Strength Training for the Runner Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving

More information

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

More information

Chest (medicine ball)

Chest (medicine ball) Kneel to Pushup Kneel to Pushup Start Position: Your body will be in an upright position sitting on your knees. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Physical Capability Strength Test: One Component of the Selection Process

Physical Capability Strength Test: One Component of the Selection Process Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

33 Resistance Band Exercises You Can Do Anywhere

33 Resistance Band Exercises You Can Do Anywhere Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by

More information

Post Surgery Rehabilitation Program for Knee Arthroscopy

Post Surgery Rehabilitation Program for Knee Arthroscopy Post Surgery Rehabilitation Program for Knee Arthroscopy This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction of a physiotherapist May

More information

6 Week Body Transformation At Home Workouts

6 Week Body Transformation At Home Workouts 6 Week Body Transformation At Home Workouts Ok, so here are the workouts for the program. You will do 3-4 workouts per week, for example on a Monday Wednesday Friday schedule. You can do this whatever

More information

The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being.

The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response

More information

Most Effective Abdominal Exercises

Most Effective Abdominal Exercises The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

Floor/Field Stretches

Floor/Field Stretches Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch

More information

Do s and Don ts with Low Back Pain

Do s and Don ts with Low Back Pain Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting

More information

CONDITIONING PLAN FOR CHEERLEADING 2007-2008

CONDITIONING PLAN FOR CHEERLEADING 2007-2008 CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training

More information

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

More information

RA Fitness Exercise Guide

RA Fitness Exercise Guide RA Fitness Exercise Guide Welcome to the Royal Ambassador Physical Fitness Exercises. We hope these explanations will help you understand how to do the exercises. The number of exercises needed for each

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

THREE SPECIALLY CREATED WORKOUTS

THREE SPECIALLY CREATED WORKOUTS THREE SPECIALLY CREATED WORKOUTS PIERRE POZZUTO, PERSONAL TRAINER One of the UK s most renowned personal trainers, Pierre s celebrity clients include Keira Knightley and Gordon Ramsay. Starting out as

More information

The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts...

The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts... Table of Contents The Examination....2 Pitching Mechanics...4 Core Exercises....5 Scapular Stretches...7 Scapular Exercises...8 Summary...10 Pitch Counts...12 Introduction Here at Vanderbilt Sports Medicine,

More information

Training for Volleyball Suggested Workout Routines For Maximum Results

Training for Volleyball Suggested Workout Routines For Maximum Results As part of your purchase I am supplying you with several workout routines to add to your current routine. If you are a coach, I also included circuit training routines for you to maximize your practices/workout

More information

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552 CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

-Balance on hands and feet rolling the upper hamstring area.

-Balance on hands and feet rolling the upper hamstring area. -Begin w/roller around mid balance w/ back flat on ground, put hands behind head. -Slowly roll to mid/upper shoulder blade area. -Roll to right or left to emphasize one side. Thoracic Spine Mobility -Sit

More information

Ready, Set - GOAL! BEGINNER 10K RUNNING PROGRAM

Ready, Set - GOAL! BEGINNER 10K RUNNING PROGRAM Ready, Set - GOAL! BEGINNER 10K RUNNING PROGRAM Start smart, take some precautions: Before you start your running program, pay a visit to your physician. This is always a good idea, but especially in case

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Lower Body Exercise One: Glute Bridge

Lower Body Exercise One: Glute Bridge Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini

More information

Strength and Conditioning Program

Strength and Conditioning Program Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow

More information

MIAMI POLICE DEPARTMENT

MIAMI POLICE DEPARTMENT MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING

More information

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS SPEED DAY AGILITY DAY Jog 400 Yards (4 Football Fields) DYNAMIC STRETCH: (1 set x 20 yards) Walk On Toes Walk On Heels Walking

More information

Exercises for Low Back Injury Prevention

Exercises for Low Back Injury Prevention DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,

More information

MODULE THREE WELLNESS PLAN

MODULE THREE WELLNESS PLAN MODULE THREE WELLNESS PLAN Fill in all logs and answer the reflection questions completely with supporting details.. SECTION 1: GOALS Include your goals for each area of wellness before completing the

More information

Beginning Weight Training Developed By: Rory Magana David Campos Jason Norris CWU Physical Education Department

Beginning Weight Training Developed By: Rory Magana David Campos Jason Norris CWU Physical Education Department Beginning Weight Training Developed By: Rory Magana David Campos Jason Norris CWU Physical Education Department Table of contents Section 1- Unit Block Block plan Section 2- Lesson Plans Lesson 1 Lesson

More information

Kelly Corso MS, ATC, CES, FMSC, CSST

Kelly Corso MS, ATC, CES, FMSC, CSST ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion

More information

2015 Cheer Squad Summer Strength & Conditioning

2015 Cheer Squad Summer Strength & Conditioning 2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you

More information

The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by

The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by BREATHE BETTER The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by the Wintec Research Office through a research

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

Strength Training. Designed Specifically for Novice/Junior/Senior Skaters and Coaches

Strength Training. Designed Specifically for Novice/Junior/Senior Skaters and Coaches Strength Training Designed Specifically for Novice/Junior/Senior Skaters and Coaches Strength Training Instructor Guidelines Instructor Qualifications A. Degree in exercise, physical education or sports

More information

You Find Your Why; I ll Show You How. Chris Stevenson, CSCS

You Find Your Why; I ll Show You How. Chris Stevenson, CSCS You Find Your Why; I ll Show You How Chris Stevenson, CSCS Bank of America Corporation ( Bank of America ) is a financial holding company that, through its subsidiaries and affiliated companies, provides

More information

DRYLAND TRAINING FOR AGE GROUPERS (DAY DREAMING REQUIRED) Goals of the Presentation 9/11/2012. Goals of Dryland for Age Group

DRYLAND TRAINING FOR AGE GROUPERS (DAY DREAMING REQUIRED) Goals of the Presentation 9/11/2012. Goals of Dryland for Age Group 1 DRYLAND TRAINING FOR AGE GROUPERS (DAY DREAMING REQUIRED) Guy Edson - ASCA Goals of the Presentation 2 Stir your imagination Show a collection of not so common exercises Show a shoulder stabilization

More information

Contents About The Author...3

Contents About The Author...3 Contents About The Author...3 Introduction...4 How It Will Change Your Body Shape?...5 Metabolic Conditioning...6 Exercise Selection...7 Equipment...8 Session One...9 Session Two... 10 Session Three...

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Hip Arthroscopy Labral Repair Rehabilitation Protocol

Hip Arthroscopy Labral Repair Rehabilitation Protocol Hip Arthroscopy Labral Repair Rehabilitation Protocol PHASE 1: INITIAL Diminish pain and inflammation Protect integrity of repaired tissue Prevent muscular inhibition Restore ROM within the restrictions

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

SNEAD VOLLEYBALL SUMMER WORKOUT 2014

SNEAD VOLLEYBALL SUMMER WORKOUT 2014 SNEAD VOLLEYBALL SUMMER WORKOUT 2014 Workouts Dynamic Stretching Should be done before ALL workouts.,, - Weights 3 days a week of weight lifting you should have at least 1 day between lift days. This should

More information

Anterior Cruciate Ligament Reconstruction Progression Rehabilitation Program By Jenna Hennebry, Erin Stiefel, and Lauren Schmidt

Anterior Cruciate Ligament Reconstruction Progression Rehabilitation Program By Jenna Hennebry, Erin Stiefel, and Lauren Schmidt Anterior Cruciate Ligament Reconstruction Progression Rehabilitation Program By Jenna Hennebry, Erin Stiefel, and Lauren Schmidt Case Study: 18 year old female soccer player Isolated ACL rupture (planted

More information

Kettlebell Training. The Basics

Kettlebell Training. The Basics Kettlebell Training The Basics by Liam O'Brien Personal Trainer Kettlebell Instructor Pontefract, West Yorkshire www.liamobrien.co.uk 1 About the author Liam O'Brien is a Personal Trainer and Kettlebell

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

PN 001-6979 Rev. A (08/21/06) The Bowflex Xtreme SE Home Gym Owner s Manual and Fitness Guide

PN 001-6979 Rev. A (08/21/06) The Bowflex Xtreme SE Home Gym Owner s Manual and Fitness Guide PN 001-6979 Rev. A (08/21/06) The Bowflex Xtreme SE Home Gym Owner s Manual and Fitness Guide CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme SE home gym,

More information

Corrections Division Physical Ability Test Guidelines

Corrections Division Physical Ability Test Guidelines Washington State Criminal Justice Training Commission Michael D. Parsons, Ph.D. Executive Director 19010 1st Ave. S. Burien, WA 98148 (206) 835-7300 www.cjtc.state.wa.us Corrections Division Physical Ability

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Contact us for more info: 020 7736 8191 /

Contact us for more info: 020 7736 8191 / Winter Sports Advanced Ski Exercises - Introduction The following exercises are for individuals who already have a significant level of fitness. If you are unsure as to whether they are appropriate for

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES

COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back

More information

Day #1: Dynamic Warm-Up, Cool-Down, and Stretching

Day #1: Dynamic Warm-Up, Cool-Down, and Stretching Day #1: Dynamic Warm-Up, Cool-Down, and Stretching After completing the PRT, the students will return to the gym to begin the Dynamic Warm-up gym session. Prior to initiating exercise, the CFL Instructor

More information

Ed McNeely. Junior National Team Strength Training Program

Ed McNeely. Junior National Team Strength Training Program Ed McNeely Junior National Team Strength Training Program The majority of rowers use some form of resistance training in their preparation for the rowing season. While strength is obviously very important

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

U.S. Soccer Referee Department Referee Training Program

U.S. Soccer Referee Department Referee Training Program U.S. Soccer Referee Department Referee Training Program The training programs presented below are designed to prepare referees for the physical aspects of officiating at the highest level. They also serve

More information

Female Fat Loss Over Forty. Female Fat Loss Over Forty. Interval Training With Audio Tracks

Female Fat Loss Over Forty. Female Fat Loss Over Forty. Interval Training With Audio Tracks Female Fat Loss Over Forty Interval Training With Audio Tracks 1 Long slow cardio will not get you the body of your dreams! You need to step up the pace and decrease your workout time. Interval training

More information

Conditioning the GAA Player

Conditioning the GAA Player Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical

More information

Swim Atlanta. Building Champions

Swim Atlanta. Building Champions Swim Atlanta Building Champions Building a Foundation Through positive reinforcement Positive attitudes can be infectious Positivity starts from the coaching staff and spreads Stroke technique we teach

More information

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured. SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.

More information

This workout delivers the bolder shoulders you want in the time you have.

This workout delivers the bolder shoulders you want in the time you have. The Ultimate Shoulder Workout This workout delivers the bolder shoulders you want in the time you have. by Myatt Murphy, Men's Health; Photograph by Piotr Sikora Greater Strength The alternating shoulder

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

A Culture of Belonging. A Discipline of Respect. An Attitude to Never Give Up.

A Culture of Belonging. A Discipline of Respect. An Attitude to Never Give Up. A Culture of Belonging. A Discipline of Respect. An Attitude to Never Give Up. THUMP Training Systems was developed in 2001 by Christian Marchegiani, a boxing coach in New York with the YMCA. On returning

More information

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season.

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Glenn Harris, MS, CSCS Head Coach, Strength & Conditioning Boston University Athletics Contact Information: Department

More information

FRNSW Physical Aptitude Test Candidate Preparation Guide

FRNSW Physical Aptitude Test Candidate Preparation Guide FRNSW Physical Aptitude Test Candidate Preparation Guide TABLE OF CONTENTS PART 1 Introduction & General s for Your Training Program PART 2 Physical Activity Readiness Questionnaire (PAR Q) PART 3 Functional

More information

Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart

Starting position: Lying with knees bent up and feet flat on floor/bed about 12 (30cms) apart Exercise 3 Bridging Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart Tighten your buttocks, then raise them off the floor to form a bridge, then hold. Then

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

FOOTBALL. Speed and Agility Program

FOOTBALL. Speed and Agility Program FOOTBALL Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive

More information

Strength Exercises for Improved Running Biomechanics

Strength Exercises for Improved Running Biomechanics 2 CHAPTER Strength Exercises for Improved Running Biomechanics ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssdd s Many gait abnormalities seen

More information

Core strength prevents injury

Core strength prevents injury Fit for Duty: January 2012 Core strength prevents injury Written by Sherry Dean Each of us has an obligation to ourselves, our crews and our families to take a serious look at the roles we take on in our

More information

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength Manual Girls Soccer Pre-Season Fitness Program Endurance, Speed, Agility, and Strength 1 Introduction Soccer is a game of endurance, speed, agility and strength. Manual girl s soccer is dedicated to the

More information