EXERCISE DESCRIPTIONS PHASE I Routine #1

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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 In-Out Movement: Opposite if Out-In 18

2 Exercise: Lateral In-Out Starting: Hips down, chest up, back flat Movement: Shuffle under hurdle Finish: Back to Start Exercise: Lateral Out-In Starting: Same as Out-In Movement: Opposite of Out-In Finish: Same as Out-In Exercise: Low Step-Shuffle Starting: Hips down, back flat, chest up Movement: Small steps forward maintaining position Finish: Keep good posture, hips down Exercise: Low Back Peddle Starting: Hips down, back flat, chest up Movement: Same as low step-shuffle, but backwards Finish: Keep good posture, hips down 19

3 Exercise: All-4 s In-Out Starting: Hands and knees on the ground, flat back, shoulders back Movement: Raise knee at 90 degrees to the side, then extend all the way behind Finish: Same as starting the body. Exercise: All-4 s Out-In Starting: Same as In-Out Movement: Opposite of In-Out Finish: Same Exercise: SB Wall Squat Starting position: Standing with SB positioned between the wall and your lower back. Feet roughly shoulder width apart and slightly in front of you so that you are leaning into the ball a bit. Movement: Lower hips toward the ground until thighs are parallel to the ground at which point knees are bent at a perfect 90 degree angle. Push through full foot extending through the hips to upright standing position. Finished position: Same as starting position. Exercise: Lateral Squats (Explanation for squatting to the right, reverse when squatting to the left) Starting position: standing with wide base (feet roughly one foot wider than hip width). Both feet should be parallel and facing straight ahead. Movement: Flex at the hips, sitting back and leaning to the right side. Right knee should never pass the right toes and left knee should remain locked out. Keep chest up while looking straight ahead. At the bottom of the lateral squat right thigh should be parallel to the ground and both feet fully planted on the ground. To return to starting position, drive through the right foot applying pressure through the heel and ball of the foot while extending the knee. Finished position: Same as starting position 20

4 Exercise: Bridge Hip Raises (Leg Straight) Starting position: Laying down on your back Movement: By contracting your glutes and hamstrings lift your hips off the ground. Keep abdominals activated through entire exercise. Finished position: Same as starting position Exercise: Knee Tucks (Can be performed on Stability Ball) Starting position: Full hang Movement: Lift knees to chest then lower back to starting position Finished position: Same as starting position Exercise: Push-Ups Starting position: Laying down on stomach with hands about 6 inches away from armpits Movement: Keeping elbows close to sides of the body push body up and lower body down controlled as close to the ground as possible without resting. Keep core tight and maintain a flat lower back preventing any sway or arching in the lower back. Finished position: Lower body down to ground slowly and controlled. 21

5 Exercise: Plank Starting position: Elbows are positioned directly underneath shoulders with your toes and forearms flat on the ground. Maintain a flat lower back preventing stomach from falling toward the ground causing lower back to sway. Simultaneously contract glutes, quads and abdominal muscles Movement: No movement Finished position: Lower body down to ground slowly and controlled. Dynamic Flexibility: Routine #2 Exercise: Good mornings, hands on hips or head Movement: Bend at the waist, slight knee bend, chest up, flat back Exercise: Squats Movement: Squat down bending at the knee, thigh should end up parallel to the ground. Chest up, shoulders back. Lower back should stay flat. 22

6 Exercise: Lunges Movement: Step up and over, put weight on front foot. Make sure your knee does not extend past the toe. Exercise: Reverse Lunges Movement: Kick heel back, flex glute, lunge backwards Exercise: Straight Leg Kicks Movement: Keep leg straight, kick up, reach with opposite hand Exercise: Toe Touches Movement: Reach down and touch toe Exercise: Quad Pulls Movement: Reach back and grab ankle, pull quad up while coming up onto the toe 23

7 Exercise: Heel Pulls Movement: Cradle the knee and ankle across body and pull up while coming up on the opposite toe Exercise: Knee Pulls Movement: Put hands below knee and pull up, while coming up on the opposite toe Exercise: Trunk Twist arms out straight Movement: Twist Exercise: Squats (Hold SB w/arms straight) Starting: Stand, holding stability ball Movement: Squat, back on heels, holding ball Finish: Same as start 24

8 Exercise: Back Extension Starting: Back flat, chest out Movement: Rise up to parallel, keeping glutes, lower back, and hamstrings tight. Hold for a count Finish: Same as start Exercise: SB Crunch Starting: Upper back on stability ball with arms extended Movement: Perform a crunch Finish: Same as start Exercise: Torso Twist Starting: Shoulder on stability ball, hands up Movement: Twist to each side Finish: Same as start Exercise: Lateral Plank Starting: Laying on your side. Ankles, Hips, and Shoulders in line. Elbow stacked directly under shoulder. Movement: Raise hip using core Finish: Same as start 25

9 Phase II ROUTINE # 1 Exercise: Front Squat Place the bar or Dumbbells in front resting on shoulders, keep elbows and chest up. Place feet slightly wider than shoulder width apart with toes slightly pointed out. With chest up, shoulder blades together, and back tight, dropped hips down to 90 degrees. Be sure to keep the heels down by sitting back on the heels. As always keep lower back and abs TIGHT! Exercise: Romanian Dead Lift (RDL) Start standing up with knees slightly flexed. With the back tight, flat, and slightly arched in bend over at the waist keeping chest out. Bend over until parallel to the floor then return to starting position. Exercise: Bench Press Start with dumbbells in near armpits and extend arm straight up. Be sure to go through full range of motion. 26

10 Exercise: DB Row Place right hand and right knee on the bench with the left leg 1-2 feet way from the bench. Keep knees inline with each other. Pick the dumbbell up with the left arm and drive elbow up till fist is in the arm pit. Slowly lower the weight back down straightening the arm out. Exercise: Weighted V-ups Lay on ground with legs straight, arms straight holding a weight. Lift legs and arms and touch weight to toes. Exercise: Weighted Twist Hold at least a 25lb plate in sit-up position. Lean back at 45 angle and twist the upper body and plate side to side. Tap the plate on the floor. Exercise:Iso-Alternating Plank Plank Position Lift Right Arm & Left Leg then switch lifting Left Arm & Right Leg. Avoid rotating hips. 27

11 ROUTINE # 2 Exercise: Lunge Can be performed with dumbbells or with a barbell. Take a forward step dropping the hips so that both knees are bent at 90. Drive through the heel in front and switch legs. Exercise: 3-Way Hamstring Matrix # 1: Legs straight on Stability Ball (SB), Raise hips up # 2: Heels on SB w/ bent knees, Raise hips up # 3: Legs straight with hips raised curl ball in keeping hips up * One set equals 10 reps of each exercise, break then repeat x 3 28

12 Exercise: Negative Pull-Ups Start with chin over the bar with overhand grip and slowly lower yourself for 6 seconds until arms are straight. Climb back up to starting position. Exercise: DB Shoulder Press Perform this standing or seated. Keep back straight and tight. Start with dumbbells in front of the shoulders and extend arms up pressing out with arms behind the ears. Pause. Slowly lower the weight back to starting position. Exercise: Ab Circuit: Lateral V-Ups Lay on ground with legs straight, slightly in front, one arm overhead, other arm straight out on ground. Lift legs and arms together reaching for ankle. 29

13 Exercise: Supermans On stomach, keeping arms and legs straight lift up of ground together. Exercise: Suitcases Balance on hips. Kick legs out and tuck knees into chest and back out. Exercise: Straight Leg Sit-ups Lay on ground, keeping legs straight sit-up. * Rest for 30 sec and repeat. 30

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