2 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 s Health magazines, and a member of the Training Advisory Board for Maximum Fitness and Oxygen magazines. Craig s fat loss, muscle-building website features his best-selling Turbulence Training for Fat Loss program and offers access to all of Craig s Turbulence Training workouts and video clips (for men and women who want to lose fat with only dumbell and bodyweight exercises). With Turbulence Training I've put together short, quality fat loss workouts for men and women to do at home with minimal equipment. The programs use a lot of bodyweight moves and dumbell exercises, and the workouts change every 4 weeks because I truly believe variety is one of the main principles for success when you are trying to change your body in any way. Craig also has an advanced research background, completing a Master s of Science Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada. Craig continues to study the latest training, supplementation, and nutrition research that will help improve client s health and wellness as well as their physical and mental performance. Craig s websites include: Craig s new Turbulence Training Membership site featuring a forum, exercise video clips, and access to every workout program, manual, and e-book he has ever written for his websites. - Advanced training information to help men and women gain muscle and lose fat fast. Daily fat loss and fitness tips and workout programs to help men and women gain muscle and lose fat fast. Craig s blog featuring 3 fitness and fat loss posts each day, as well as the opportunity for readers to follow Craig s workouts.
3 Disclaimer: You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use Turbulence Training, please follow your doctor s orders. Copyright CB Athletic Consulting, Inc.
4 TT for Abs Workout Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Perform this program for 4 weeks then switch to another TT workout. Train 3 days per week. Do at least 30 minutes of low-intensity exercise on off-days, but don t let this workout impair your recovery or limit your performance real workouts. Pairs of exercises (i.e. 1A & 1B) constitute Supersets. The 3-digit number beside each exercise represents the lifting tempo. I.e. Dumbell (DB) Split Squats The number is Take 2 seconds to lower your body, and without pausing, push back up in 1 second or less. Finish each workout with stretching for the tight muscle groups only if desired. For substitute exercises, please place your questions on the forum at Start every workout with this warm-up circuit. Warm-up Circuit 2x s through the circuit using a tempo for each exercise. Rest 30 seconds b/c circuits. 1A) Prisoner Squat 12 reps 1B) Pushup 10 reps 1C) Stick-up 10 reps 1D) Spiderman Climb 6 reps per side
5 TT for Abs Workouts & Schedule Day 1 Workout A Warm-up Circuit Superset #1 1A) DB Split Squat 8 reps per leg (2-0-1) 30 seconds rest. 1B) DB Chest Press 8 reps (4-0-1) Rest 1 minute before repeating the superset 2 more times. Superset #2 2A) DB Row 20 reps (1-0-1) No rest. 2B) DB 1-Arm Shoulder Press 15 reps per arm (2-0-1) Do each exercise only once. Rest 1 minute and move to Superset #3. Superset #3 3A) Lying DB Triceps Extension 10 reps (2-0-1) No rest. 3B) Chin-up 8 reps (3-0-1) Rest 1 minute before repeating 1 more time for a total of 2 supersets. Ab Circuit A) Stability Ball Rollout 10 reps (2-0-1) No rest. B) Stability Ball Jackknife 15 reps (2-1-1) No rest. C) Cable Chop or Medicine Ball Chop 10 reps per side (2-0-1) Rest 1 minute and repeat 2 more times for a total of 3 supersets. Interval Workout A Day 2 Recovery day & light exercise
6 TT for Abs Workouts & Schedule Day 3 Workout B Warm-up Circuit Superset #1 1A) DB Bulgarian Split Squat 8 reps per leg (2-1-1) 30 seconds rest. 1B) Elevated Pushup 12 reps per side (2-0-1) Rest 1 minute before repeating the superset 2 more times. Superset #2 2A) Pull-up 8 reps (4-0-1) OR Inverted Rows 15 reps (2-0-1) 2B) Bear Crawl 10 steps in each direction Rest 1 minute before repeating 2 more times for a total of 3 supersets. Superset #3 3A) DB Swing 20 reps (1-0-1) No rest. 3B) Burpees 10 reps (fast) Rest 1 minute before repeating 2 more times for a total of 3 supersets. Ab Circuit A) Turkish Get Up 10 reps per side No rest. B) Plank 60 second hold No rest. C) Side Plank 40 second hold Rest 1 minute and repeat 2 more times for a total of 3 supersets. No intervals. Day 4 Recovery day & light exercise
7 TT for Abs Workouts & Schedule Day 5 Workout C Warm-up Circuit Superset #1 1A) DB Forward Lunge 8 reps per leg (2-0-1) 30 seconds rest. 1B) DB Incline Press 8 reps (2-0-1) Rest 1 minute before repeating the superset 2 more times. Superset #2 2A) DB Row with Stability Ball 15 reps (1-0-1) No rest. 2B) DB 1-Arm Squat & Press 12 reps per arm (2-0-1) Do each exercise only once. Rest 1 minute and move to Superset #3. Superset #3 3A) Decline Close Grip Pushup 12 reps (2-2-1) No rest. 3B) DB 1-Arm Standing Curl 8 reps (3-0-1) Rest 1 minute before repeating 2 more times for a total of 3 supersets. Ab Circuit B) Ball Crunch with Medicine Ball 15 reps (3-0-1) No rest. B) Plank with Arms on Ball second hold No rest. C) X-Body Mountain Climber 10 reps per side (1-0-1) Rest 1 minute and repeat 2 more times for a total of 3 supersets. Interval Workout B
8 Day 6 Interval Training Circuit Warm-up 5 minutes at a moderate pace TT for Abs Workouts & Schedule Interval #1 (60 seconds at 8/10 intensity level) Without rest, do 5 Spiderman Pushups per side Rest 1 minute before moving to Interval #2. Interval #2 (45 seconds at 8/10 intensity level). Without rest, do 10 Mountain Climbers per side Rest 1 minute before moving to Interval #3. Interval #3 (60 seconds at 8/10 intensity level). Without rest, do 5 Bird Dogs per side brace your abs! Rest 1 minute before repeating Intervals #1-#3 one more time each. Cool-down for 5 minutes. Day 7 Rest (no intervals; walking, not cardio)
9 Turbulence Training Interval Guidelines Interval Workout A Warm-up for 5 minutes getting progressively more intense with time. Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of effort). Follow that with active rest for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of effort). Repeat for a total of 6 intervals. Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down. Minute by Intensity Type Minute Level 1 Warm up 3 out of 10 Notes 2 Warm up 4 out of 10 3 Warm up 4 out of 10 4 Warm up 5 out of 10 5 Warm up 5 out of 10 6 (30 seconds) Hard 9 out of 10 7 (90 seconds) Easy 3 out of 10 8 (30 seconds) Hard 9 out of 10 9 (90 seconds) Easy 3 out of (30 seconds) Hard 9 out of (90 seconds) Easy 3 out of (30 seconds) Hard 9 out of (90 seconds) Easy 3 out of (30 seconds) Hard 9 out of (90 seconds) Easy 3 out of (30 seconds) Hard 9 out of Cool Down 3 out of Cool Down 3 out of Cool Down 3 out of Cool Down 3 out of minutes total
10 Turbulence Training Interval Guidelines Interval Workout B Warm-up for 5 minutes. Perform an interval by exercising for 60 seconds at a very hard pace (at a subjective 8/10 level of effort). Follow that with active rest for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of effort). Repeat for a total of 6 intervals. Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down. Minute by Intensity Type Minute Level 1 Warm up 3 out of 10 Notes 2 Warm up 4 out of 10 3 Warm up 4 out of 10 4 Warm up 5 out of 10 5 Warm up 5 out of 10 6 Hard 8 out of 10 7 Easy 3 out of 10 8 Hard 8 out of 10 9 Easy 3 out of Hard 8 out of Easy 3 out of Hard 8 out of Easy 3 out of Hard 8 out of Easy 3 out of Hard 8 out of Cool Down 3 out of Cool Down 3 out of Cool Down 3 out of Cool Down 3 out of minutes total
11 Exercise Descriptions Warm-up Circuit Disclaimer: You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises. Prisoner Squat Stand with your feet just greater than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position. Push-up Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.
12 Exercise Descriptions Warm-up Circuit Stick-up Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise. Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles. Again, try to keep everything in contact with the wall. From the bottom position, try to slowly slide your arms up until they are straight and in a "stick-em up" position. Again, try to keep everything in contact with the wall. Try to improve your range of motion in this exercise each week. The goal is to improve shoulder mobility and postural control. Spiderman Climb Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.
13 Exercise Descriptions Workout A DB Split Squat Stand with your feet shoulder-width apart. Step forward with your right leg, taking a slightly larger than normal step. Press the front of your back foot (left foot) into the ground and use it to help keep your balance. The left knee should also be bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your right thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position, but don t step back. Stay in a split-squat stance. Perform all reps for one leg and then switch. DB Chest Press Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
14 Exercise Descriptions Workout A DB Row Rest the left hand and left knee on a flat bench, lean over and keep the back flat. Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen. Keep the low back tensed in a neutral position and the elbow tight to the side.do NOT round your lower back. DB 1-Arm Standing Shoulder Press Stand with your hips back, knees bent and abs braced. Hold one dumbbell at shoulder level and place the other on your obliques. Press the dumbbell overhead and slowly lower to the start position. Do not arch your back. Stand upright. Do all reps on one side and switch.
15 Exercise Descriptions Workout A Chin-up Take underhand grip on the bar with the palms facing you. Pull your body up until the chest reaches bar level. Slowly lower yourself but do not let your body swing and do not use momentum. Lying DB Triceps Extension Lie on your back on a bench. Hold two dumbbells above your chest, with your palms facing each other. Slowly lower them beside your head. Extend your arms back up.
16 Exercise Descriptions Workout A Stability Ball Rollout Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position. Stability Ball Jackknife Brace your abs. Put your elbows on the bench and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. Keeping your back straight (don't round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward. Pause and then return the ball to the starting position by rolling it backward.
17 Exercise Descriptions Workout A Cable Chop Stand sideways beside a cable stack with your right shoulder closest to the stack. Attach a handle to the highest pulley position. Grasp the handle over your right shoulder with arms extended and a slight bend at the elbow. Your knees should be slightly bent and your hips slightly pushed back. Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Focus on working your abs and obliques. Bring your hands across to your left hip pocket and then slowly return to the start. Perform all reps for one side and then switch. DB or MB Chop (Dumbbell or Medicine Ball) Your knees should be slightly bent and your hips slightly pushed back. Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Focus on working your abs and obliques. Do NOT round your lower back. Perform all reps for one side and then switch.
18 Exercise Descriptions Workout B DB Bulgarian Split Squat Hold dumbbells (DB s) in your hands & stand with your feet shoulder-width apart. Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position. Stay in a split-squat stance. Perform all reps for one leg and then switch. Elevated Pushups Keep the abs braced and body in a straight line from knees to shoulders. Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are shoulder width apart (close-grip push-up width). Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.
19 Exercise Descriptions Workout B Pull-up Grasp the bar with an overhand, wide grip. Pull yourself up. Inverted Rows Set a bar at hip height in the smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position. Beginner Inverted Rows
20 Exercise Descriptions Workout B Bear Crawl Start in a modified push-up position with your knees bent. Crawl laterally on your hands and feet without letting anything else touch the ground. Don t let your hips come up. Do all reps in one direction and then switch. DB Swing Stand with your feet wider than shoulder-width apart. Hold a single dumbbell in both hands in front of your body at arm s length. Push your hips back and drop the dumbbell between your legs. Drive back up to the start position and swing the dumbbell up to chest height. Move at a quick pace.
21 Exercise Descriptions Workout B Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a pushup position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well. DB Turkish Getup Lie on your back on the floor with a dumbbell held straight above you. Bend the knee on the same side. Curl your body up to the seated position while keeping the dumbbell held straight above you. Slide your other leg back out underneath you so that you are in the kneeling position. Stand up. Slowly return to the lying position. Do all reps for one side and switch.
22 Exercise Descriptions Workout B Plank Lie on your stomach on a mat. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Hold this position for the recommended amount of time or 10 seconds if you are doing multiple repetitions. Side Plank Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
23 Exercise Descriptions Workout C Forward Lunge Stand with your feet shoulder-width apart and hold a light dumbbell in each hand. Step forward with your right leg, taking a slightly larger than normal step. Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push with your right leg to return to the starting position. When you are strong enough, hold dumbbells in your hands to increase intensity. DB Incline Press Lie on a bench with the backrest inclined at degrees. Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
24 Exercise Descriptions Workout C DB Row with Arm on Stability Ball Hold a dumbell in one hand. Place the other hand on a stability ball. Step the leg on the dumbell side back and the other leg closer to the ball. Keep your back arched, never let it round. Keep your abs braced and row the dumbell up to your mid-section. 1-Arm DB Squat and Press Hold a dumbbell (or kettlebell) at shoulder height with your palm facing away from your body. Let the other arm hang free at your side. Squat to at least parallel, maintaining an upright torso. Return to the standing position while simultaneously pressing the dumbbell overhead. Do all reps on one side then switch.
25 Exercise Descriptions Workout C Decline Close-grip Pushup Place your feet on a bench or a ball Keep your hands shoulder-width apart and keep your elbows tucked into your sides as you do the pushup. DB Standing 1-Arm Curl Hold a DB in one hand. Stand with the opposite hand braced on an object for support and the opposite foot stepped forward. Brace your abs and curl the DB to shoulder height. Slowly lower. Use the free hand to help the final reps if needed.
26 Exercise Descriptions Workout C Stability Ball Ab Crunch with Medicine Ball Lie on the stability ball with your feet spread slightly greater than shoulder width apart on the floor (a wider stance equals greater stability and an easier exercise). Curl your shoulder blades off the ball as if performing a regular abdominal crunch off the floor. Return to the start position. Plank with Arms on Ball Place your clasped hands on the top of a medium sized ball. Keep your body in a straight line from shoulders to toes and keep your abs braced. X-Body Mountain Climber Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.
27 Exercise Descriptions Intervals Spiderman Push-up Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. As you lower yourself, slowly bring your right knee up to your right elbow. Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions. Keep your body in a straight line at all times and try not to rotate at your hips. Mountain Climbers Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. Bird Dog Kneel on a mat and place your hands on the mat under your shoulders. You should be on all fours (like a dog). Brace your abs. Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn t have fallen off). Your back should be flat. Hold for 3-5 seconds and then slowly lower.
28 Static Stretching Psoas Stretch Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. You should be in a straight line (similar to the bottom position in a lunge). Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level) Hold the stretch for 30 seconds and then switch sides. Hamstring Stretch Lie on your back with both legs flat. Slightly bend your right knee. Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground. As you raise your leg, you will begin to feel a stretch in the hamstring. Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot. Hold the stretch for 30 seconds and then switch sides.
29 Static Stretching Glute Stretch Lie on your back with both legs flat. Slightly bend your right knee. Raise your left leg straight up in the air. Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. Support the leg by looping a towel around your foot. You should feel the stretch over your hip and in your glute on your left side. Hold for 30 seconds and then repeat for the other side. Quadriceps Stretch Lie on your right side. Bring your left ankle back to your butt and grasp it with your left hand. Keep the knee in line with the hip. The stretch will be in the front of your left leg (thigh). Hold for 30 seconds and then repeat for the other side.
30 Static Stretching Chest Stretch Stand next to a doorframe. Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder). Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. You should feel the stretch across the front of your shoulder and chest. Hold for 30 seconds and then repeat for the other side. Shoulder Stretch Raise your arm to shoulder height and bring your arm across the front of your body. If using your right arm, your right hand should rest at your left shoulder. Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder. Hold for 30 seconds and then repeat for the other side.
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Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more Turbulence Training workouts, please visit: www.turbulencetraining.com
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Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more Turbulence Training workouts, please visit: www.turbulencetraining.com
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Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
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
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
MINDING OUR BODIES Healthy Eating and Physical Activity for Mental Health Facilitators Guide: Background Information (note: tell participants to consult with their doctor before starting to exercise) What
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
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
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
ROTATOR CUFF HOME EXERCISE PROGRAM Contact us! Vanderbilt Sports Medicine Medical Center East, South Tower, Suite 3200 1215 21st Avenue South Nashville, TN 37232-8828 For more information on this and other
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
Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in
Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.
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
-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
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
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
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
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
The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.
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.
EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.
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
Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured
T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular
8 SHOULDERS The shoulders are the key to many full-bodied movements. Skill in such sports as swimming, baseball, golf, and tennis and other racquet sports is improved with the help of strong shoulders.
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
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
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,
Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited
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
Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
STRETCHING EXERCISES Physical Activity Resource Center for Public Health PARC-PH STRETCHING 2 Safety Information...3 Benefits of Stretching...3 Safety Considerations Before and During Exercise...3 A Set
Strength Training for the Knee This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured approach
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
Throwers Ten Exercise Program The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition,
A small roller with a big effect The mini roller for massaging, strengthening, stretching and warming up Suva Preventative products P. O Box, 6002 Lucerne Enquiries Tel. 041 419 58 51 Orders www.suva.ch/waswo
Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Below is a description of a Core Stability Program, designed to improve the strength and coordination
MOON Shoulder Group For information regarding the MOON Shoulder Group, talk to your doctor or contact: Rosemary Sanders 1215 21 st Avenue South 6100 Medical Center East Vanderbilt University Medical Center
Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Introduction The MOON Shoulder group is a Multi-center Orthopaedic Outcomes Network. In other words, it is a group of doctors from around the country
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged