PRACTICAL IDEAS FOR ATHLETIC/STRENGTH TRAINING for Small Group Personal Training, Bootcamp and Fitness class.

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1 PRACTICAL IDEAS FOR ATHLETIC/STRENGTH TRAINING for Small Group Personal Training, Bootcamp and Fitness class. Laurie Barnetson Trainer of Fitness Leaders * April 2012

2 Ex & Equip Description Your notes Photo Lunge with forward reach Body Bar or DB Nice warm up move. up, up, down and lunge behind, hold bar in front of body horizontal. Reach away from the body in a circle w bar up & over. Single leg squat toe tap Body bar Alternating curtsy reach forward Body bar or DB in horizontal position, stand on one corner w body bar vertical in front, touching floor, both hands on middle of bar. Tap outside leg, heel to front of step, heel to side, toe behind. Repeat lifting bar off the floor and hold it arms extended forward to engage core Standing on top of step, step off the back crossing the leg over in a curtsy position. Arms reach, palms up, out in front of body until fully extended. Vary reaching position. Alternate legs. Can also be done without step or crossing to front. Burpee Plank Pushup Body bar With the bar across the step in horizontal position hold the bar, both legs extended behind short end of step in plank position. Do 2 pushups, jump in, stand up & raise bar over the head. Repeat. Can be done with DB or in staggered pushup with one hand on floor & one on step.

3 Ex & Equip Description Your notes Photo One arm row- T-stance Bicep Curl Body Bar option Lunge Twist Ab Circle, body Bar /or DB Stationary lunge Dumbell floor tap Dumbell Standing on one leg, hold bar in one hand and row. Shift weight forward until in T or airplane balance position while continuing row. Bicep curl, variable load with bar in horizontal position hold middle and end of bar, stand on one leg. One foot on step in stationary lunge position, do some Russian twists side to side with body bar or one DB, drop down into lunge on rotation. Increase to twist side to side, circle out, up and over. Repeat other direction With the back leg up on the step, split lunge position hold one dumbell and tap floor as lowering in lunge, as rising pass dumbell to the other hand. Vary tap location to side, to front, behind and increase wt on next set. One arm tricep dip From the front of the step place one hand on the step and the other to the outside of the opposite knee. Apply pressure to knee to engage core. One arm tricep dip

4 Ex & Equip Description Your notes Photo Tube Assisted Superman Standing One leg back & opposite arm forward Medicine ball or Dumbell or Body bar and/or /bosu Lunge twist Variations 1. Cross leg in front and twist 2. Lunge forward, same leg lunge back hold twist Hold split lunge and figure 8 with wt 4. Side lunge use wt in a wood chop motion Body Bar Sumo Wrestler pivot Holding bar in front and legs far apart in a low squat move right leg forward and back. Insert exercise in the middle such as touch bar to floor & overhead standing on one leg as raising over head, alternating legs. Repeat other leg. Body bar & band Row the kayak Sitting with the handles over the end of the body bar and the tube around the feet lean back at 45 degrees and row a kayak motion. Advanced

5 Ex & Equip Description Partner & Tubes Your notes Photo 2 tubes with handles Teeter Totter Facing each other with two bands one person holds the handle of the other person s band. Person #1 reaches both hands overhead while person #2 squats down & touches the floor in front of feet. Maintain tension 2 tubes with handles 2 tubes with handles Diagonal Wood Chop Single or double band, stand side by side, one person turn so you face opposite direction. Person #1 reaches up on the diagonal in a wood chop, person #2 reaches down, change direction. Both handles in one hand clasped in front. Variation to do solo with db or medicine ball Biceps back to back Two bands, with hands slightly behind the body, bicep curl. Try variations with legs like bring back knee in to chest. 2 tubes with handles Double Band side step Adductor Stand side by side facing same direction. with inside foot on the band and Hold each others bands. Pull legs close to each other towards your own leg.

6 Ex & Equip Description Your notes Photo Partner Exercise tube Standing core & stretch Facing each other is a tree pose and holding a band or two between you, lean back. Change legs Partner Exercise Target punch Person #1 stands on one leg, person #2 holds out their hand to be used as a target. Person #1 tries to maintain balance while slapping moving target high & low, side to side. Switch legs then switch partners tube Standing on tube with the band crossed in an X, toe tap side to side weight transfer, then shuffle right & left, toe tap behind on diagonal, then shuffle tube Body bar Standing Abs Stand on tube with body bar in hands and handles of bands over the ends of each side of the bar twist side to side and reach bar out in front. Can also be done reaching forward just with band

7 Ex & Equip Description /Ball exercises Your notes Photo Ball Warm up Tap ball behind you, sit on it squat and stand up. Progress to add a roll back & crunch Ball I dream of Jeannie In a plank position, hold your elbows. Press down and roll on to one shoulder, repeat same side several times then alternate sides. Advanced! Great for Insanity, PT, Bootcamp progressive classes Ball In plank position with hips on the ball rotate side to side and progress to bring one legs under and across body. Increase intensity by moving backwards until feet only on ball. Can also roll side to side & pull legs into a side pike! Very hard. Ball On back hold the ball overhead and pass to feet, placing the ball in between the ankles and extend legs out straight. Harder variation try on an angle using diagonal direction.

8 Make a Plan Vary Training systems, muscle/joints & equipment Compound Training 3 different exercises with little or no rest between exercises. Rest after the 3 rd ex Reps Rest secs Lower body, upper body, combined Complex Training combine resistance exercise & plyometric drills Reps 16 for strength, 1 minute for plyo Repeat same sequence 2 to 3 times before going to next combo Example Lower body, upper body, plyometric combo up, knee up, step off & lunge back, twist side to side advance to plyo split lunge w twist Circuit Training a series of different exercises consecutively before repeat sets. Start from the beginning with little or no rest between circuits. Timed 1 min for each exercise or 50 seconds and 10 secs to get to next exercise. 250 rep challenge, example sheet included. Object is to improve time. Super Sets Alternate two different exercises for 16 reps with no rest in between sec rest between repeated super sets. Example a lower body & upper body compound exercises alternate such as partner tube exercise side squat then wood chop.

9 Make a Plan - Objective, duration, exercise. Map out the journey! Stability, Mobility Emphasize: Stabilization & static Balance Daily 1-2x per day for 1-2 wks EXAMPLE: One leg squat or standing unloaded or minimally loaded Any plank longer than seconds is wasting time- add movement Movement Integrate Stability & Mobility (dynamic balance) 2-4x per wk for mins for 2-3 wks reps on alternating days EXAMPLE: Squat, lunge, push, pull, rotation Core Conditioning (Integrated strength) 2-3x per week, 4-6 exercises for 4-12 wks or forever to maintain EXAMPLE: Traditional set x reps for strength use multiple exercises, movement planes and push to fatigue Performance Core Power 2x per week, 3-4 exercises for 2-4 wks, include core conditioning maintenance *when technique drops 10% set is over EXAMPLE: Use explosive movement, medicine ball throws, jumps to box

10 10 BURPEES With a jump 10 PUSHUPS Any kind 10 LINE SPRINTS touch mirror and wall back to mirror is 1 time. 10 SQUATS Fingers touch floor each rep PLANK JUMPS Elbows on floor do jump jack, with the feet apart and back together 250 REP TIMED CHALLENGE Repeat circuit 5 times!

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