Exercise Sequence Reps Tempo

Transcription

1 Long & Lean Program Guide The following guide can be used to develop and progress the Long & Lean workout from its initial DVD presentation. By following these suggested guidelines, your clients/participants can expect continued improvements and benefits over the release period. Total Gym models may vary in number of incline levels offered. Suggestions are based on average fitness norms. An individual s specific fitness level should be considered when selecting an incline. Raise or lower the Incline Level as needed to maintain good form and desired exertion. Low Range = Mid Range = High Range = lower third of tower middle third of tower top third of tower Pulley Placement (LAT Bars), Adjustable Glideboard Position and LAT Bars refer to PowerTower and GTS models only. WEEKS 1-3 Upright Supine Incline Level: Mid to High Range Cardio Pull 4 Full Time Cardio Pull 16 Single Time Cardio Pull - circle in then out 2 Full Time Cardio Pull - circle in then out 6 Half Time Cardio Pull - circle out then in 2 Full Time Cardio Pull - circle out then in 6 Half Time Cardio Pull - alternating arm Pull Down 24 Half Time Cardio Pull - alternating arm Pull Down with unilateral Squat 8 Half Time Cardio Pull - alternating arm Pull Down with unilateral Squat, opposite leg 8 Half Time Disengage the Arm Pulley Cable and remove the Squat Stand Total Gym premier fitness program. LONG & LEAN PROGRAM GUIDE WEEKS 1-3 PAGE 1

2 Base Stand Facing Forward Incline Level: Low Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Standing Platform Crescent Lunge 1 Full Time Lateral Stretch - and return to center 1 Full Time Warrior II 1 Full Time Reverse Warrior 1 Full Time Extended Side Angle 1 Full Time Warrior II 1 Full Time Crescent Lunge 1 Full Time Lunge - hands to the floor 1 Full Time Side Twist 1 Full Time Lunge - hands to the floor 1 Full Time Crescent Lunge and return 1 Full Time Repeat sequence alternating sides 3X Half Time Upright Supine Lat Pull Down to Triceps Press Down 4 Half Time Arm Pullover to Iron Cross 6 Half Time Lat Pull Down to Triceps Press Down (2X), then Arm Pullover to Iron Cross 4 Single Time / Half Time Wide Arm Pullover to Crunch - hands come together in the center of the body 6 Half Time Wide Arm Pullover to Crunch - hands come together in the center of the body 6 Half Time (optional - knees up) Arm Pullover - head and shoulders up with legs extended 4 Full Time (optional - knees up to table top) Long Lever Crunch - hold 1 N/A LONG & LEAN PROGRAM GUIDE WEEKS 1-3 PAGE 2

3 Seated Forward LAT Bars Pulley Placement: Inside High Chest Stretch 1 N/A Biceps Curl - palms down at start 4 Half Time Front Raise to Chest Stretch - palms up to shoulder height then open wide, 1 Full Time to semi-circle to overhead Overhead Triceps Press with cables 3 Half Time Lateral Arm Press Down - to shoulder level 1 Half Time Chest Fly to Chest Stretch - moving arms to front, palms up, then stretch arms back 1 Half Time Sequence Flow Biceps Curl - palms down at start 1 Single Time / Half Time Front Raise to Chest Stretch - palms up to shoulder height then open wide, 1 Half Time to semi-circle to overhead Overhead Triceps Press with cables 1 Single Time Lateral Arm Press Down - to shoulder level 1 Half Time Chest Fly to Chest Stretch - moving arms to front, palms up, then stretch arms back 1 Half Time Repeat flow 4X Chest Stretch - finish flow sequence 1 N/A LONG & LEAN PROGRAM GUIDE WEEKS 1-3 PAGE 3

4 Kneeling Lateral Adjustable Glideboard Position: Level or Decline Exercise Sequence (use cable handle on back rail) Reps Tempo Horizontal Shoulder Abduction - with long lever overhead lateral flexion - forward arm 1 Half Time Return to Starting Position - switch arms Lateral Shoulder Press - with long lever lateral flexion, repeat 2X 1 Half Time Return to starting position and repeat sequence 4X Torso Rotation - arms stretched directly forward, draw a square with arms 4 Half Time Torso Rotation - draw a circle with arms 4 Full Time (to complete the entire circle) Torso Rotation - draw a circle with arms, switch direction 4 Full Time Change position on the Glideboard, and repeat sequence on opposite side Inverted Supine Adjustable Glideboard Position: Level or Decline Inverted Shoulder Extension - unilateral, alternating arms, short or long lever 4 Full Time Inverted Lateral Shoulder Raise - unilateral, alternating arms 4 Half Time Inverted Biceps Curl to Arm Lift 4 Half Time Inverted Shoulder Extension - unilateral, alternating arms 2 Full Time Inverted Lateral Shoulder Raise - unilateral, alternating arms 2 Half Time Inverted Biceps Curl to Arm Lift 4 Half Time Repeat sequence 2X Half Time / Single Time LONG & LEAN PROGRAM GUIDE WEEKS 1-3 PAGE 4

5 Seated and Kneeling Backward Adjustable Glideboard Position: Level or Decline Seated Exercise Reps Tempo Back and Hamstring Stretch - with legs on Glideboard, hinge at hips and hold 1 N/A Back Stretch to Rear Fly - with arm circles 4 Full Time Stretch - and hold 1 N/A Kneeling Exercise Reps Tempo Surfer Lat Pull - starting stretch in Prayer Pose 8 Half Time Surfer Lat Pull - palms up, with arm circles 8 Full Time Inverted Supine Arm Pulley Cable: Detached and stored Accessories: Foot Holder or Wing Attachment Unilateral Hamstring Curl to Crunch - walk up the leg and lower 8 Half Time Unilateral Hamstring Curl to Crunch - walk up the leg and hold 1 N/A Switch legs and repeat sequence 1X Seated Backward Unit Set-up: no change Exercise Reps Tempo Hamstring Stretch - reach to foot holder 1 N/A Chest Stretch 1 N/A Spinal Twist Stretch 1 N/A Spinal Twist Stretch - opposite side 1 N/A Chest Stretch 1 N/A LONG & LEAN PROGRAM GUIDE WEEKS 1-3 PAGE 5

6 Upright Prone Incline Level: Middle Arm Pulley Cable: Detach center pulley and store Accessories: Lower LAT Bar or add 3Grip Pull-up Bar or Wing Attachment Exercise Reps Tempo Pull-up 8 Single Time Pull-up - slow negative to starting position and stretch 2 Full Time Pull-up 8 Single Time Cool Down Unit Set-up: no change Exercise Reps Tempo Back and Shoulder Stretch 1 N/A Lateral Stretch 1 N/A Lateral Stretch - opposite side 1 N/A Hip and Thigh Stretch 1 N/A Hip and Thigh Stretch - opposite side 1 N/A Hamstring Stretch 1 N/A Hamstring Stretch - opposite side 1 N/A LONG & LEAN PROGRAM GUIDE WEEKS 1-3 PAGE 6

7 WEEKS 4-5 Add the new Calf Raise sequence set out below following the Cardio Pull sequence. Progress the Core sequence from the DVD by viewing the video titled Weeks 4-5 at totalgym.com/longandlean_workshop Upright Supine Incline Level: Mid to High Range Arm Pulley Cable: N/A LAT Bars Pulley Placement: N/A Bilateral Calf Raise 8 Half Time Bilateral Calf Raise 8 Single Time Calf Stretch 1 Static Hold 15 secs Unilateral Calf Raise right leg 8 Half Time Unilateral Calf Raise right leg 16 Single Time Unilateral Calf Stretch right leg 1 Static Hold 15 secs Repeat Unilateral Calf Raise sequence left leg Plyometric Calf Raise 16 Single Time Calf Stretch 1 Static Hold 15 secs Upright Supine with Cables Attached Incline Level: Mid-Range Arm Pullover and Circle Back 4 Half Time Straight Leg Arm Pullover and Circle Back 4 Half Time Combo: Arm Pullover with Legs In/Out - bent knees in to straight legs out 4 Half Time Arm Pullover with Legs Abducting/Adducting - straight legs open and close 4 Half Time Pike - arm pullover crunch with straight legs 4 Half Time Long Lever Lat and Abdominal Stretch 1 Static Hold 15 secs LONG & LEAN PROGRAM GUIDE WEEKS 4-5 PAGE 7

8 WEEKS 6-7 Create a stretch emphasis in the session - add in the Decompression sequence for Upright and Inverted Supine by viewing the video titled Weeks 6-7 at totalgym.com/longandlean_workshop Upright Supine with Cables Attached Incline Level: Mid-Range Bilateral Hang and Stretch 1 Static Hold 15 secs Single Arm Hang and Stretch - two cables in right hand 1 Static Hold 15 secs Shoulder/Scapula Elevation and Depression - right arm 4 Half Time Single Arm Hang and Stretch - two cables in left hand 1 Static Hold 15 secs Shoulder/Scapula Elevation and Depression - left arm 4 Half Time Transition roll up to seated drop the cables Lower Back Release feet on the Squat Stand and rounding to reach hands to 1 Static Hold 15 secs grab Squat Stand Inverted Supine Arm Pulley Cable: detach to center pulley and store Accessories: Foot Holder or Wing Attachment Hang and Stretch spinal decompression 1 Static Hold 15 secs Single Leg Hamstring Stretch right leg 1 Static Hold 15 secs Single Leg Hamstring Stretch left leg 1 Static Hold 15 secs Transition roll up to seated Lower Back Release round back to reach hands to grab the Adjustable Foot Holder 1 Static Hold 15 secs Repeat three times LONG & LEAN PROGRAM GUIDE WEEKS 6-7 PAGE 8

9 WEEKS 8-9 Create a strength emphasis in the session increase the incline level from low-middle to middle only for the entire workout to create a higher muscular demand. Switch in the Time Under Tension Kneeling Lateral Strength and Stretch sequence by viewing the video titled Weeks 8-9 at totalgym.com/longandlean_workshop Kneeling Lateral Time Under Tension Incline Level: Mid-Range Adjustable Glideboard Position: Level or Decline Exercise Sequence (using back rail handle) Reps Tempo Horizontal Shoulder Abduction - with long lever overhead lateral flexion - forward arm 2 Full Time Return to Starting Position switch arms Lateral Shoulder Press with long lever lateral flexion, repeat 2X 2 Full Time Return to starting position and repeat sequence 3X Single Arm Crossbody Deltoid Stretch - right arm 1 Static Hold 15 secs Torso Rotation - arms stretched directly forward, draw a square with arms 2 Full Time Torso rotation draw a circle with arms 2 Full Time Seated Twist Stretch drop the cable and grab the glideboard behind you twisting 1 Static Hold 15 secs into the worked side Change position on the glideboard and repeat sequence on the other side WEEKS Combine features of weeks 6-9 returning to the original series of exercises as outlined in the DVD and set out in the notes above. Be aware that transition time and rest will need to be kept to a minimum to fit extra sequences within the same time frame. Should time prove to be a problem, decrease the number of set repetitions or take stretch times down to 10 seconds. LONG & LEAN PROGRAM GUIDE WEEKS 8-9, PAGE 9