Exercise
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 Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand.
(You may rest each DB on the corresponding thigh.)
2)
Start position: Lie onto your back and bring the DB's to your
shoulders. Press the DB's up directly above the chest with palms facing
forward.
3) Lower the DB's keeping your forearms perpendicular to the floor and
your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press
the DB's up to the start position.
5) To end the exercise, place the DB's on shoulders and return to the
seated upright position.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
light |
| 2 |
15-20 |
light |
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 Bent Over Row
1) Stand with feet hip width and knees slightly bent.
2)
Start position: Bend at hips with back straight and knees bent . Take
one hand and place on stationary object that is approximately waist
height to support upper body. Hold DB in other hand with a neutral grip
and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze
shoulder blades together at top of movement.
4) Return to start position.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
light |
| 2 |
15-20 |
light |
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 Lateral raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2)
Start position: Grasp handles with a neutral grip (palms facing each
other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only
slightly bent.
4) Return to start position.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
light |
| 2 |
15-20 |
light |
|
 Seated Dumbell Bicep Curl
1) Sit in upright position on stability ball.
2)
Start position: Grasp DB's with underhand grip (palms facing forward)
and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB's up to approximately shoulder level.
Keep elbows close to sides throughout movement.
4) Return to start position.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
light |
| 2 |
15-20 |
light |
|
 Tricep Pressdown
1) Secure door strap overhead at top of door.
2)
Stand approximately 2-3 feet away from attachment point with feet
shoulder width apart and knees slightly bent . You may use a staggered
stance for increased stability.
3) Start position: Grasp handles
with shoulder width or medium overhand grip (palms down). Lower handles
to chest level so that elbows are bent at 90°.
4) Keeping shoulders stabilized and elbows close to sides, extend arm
and lower bar to hip level.
5) Return to start position.
6)
Remember to keep back and head erect and in a neutral position.
Stabilize shoulders by squeezing shoulder blades together slightly.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
light |
| 2 |
15-20 |
light |
|
 Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms
down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly
bent.
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
bodyweight |
| 2 |
15-20 |
bodyweight |
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 Wall Squat
1) Place flexaball against wall approximately lower back height.
2)
Start position: Lean lower back against ball and take approximately one
step forward with each foot. Feet should be slightly wider than hip
width apart.
3) Bending at the hips and knees, lower body until
thighs are parallel to the ground. DO NOT allow knees to extend past
the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment - do not let front knee extend past
big toe or deviate laterally or medially.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
light |
| 2 |
15-20 |
light |
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 Calf Raises with dumbells
1)
Start position: Stand with feet hip width apart or stand on the edge of
a step on the balls of feet with heels hanging over edge. Toes should
be pointing forward. Lean into the ball for support.
2) Contract calves by pushing off balls of feet to raise heels up in
air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent
any knee strain.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
light |
| 2 |
15-20 |
light |
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 Alternating Superman
1) Lie face down on floor with arms extended overhead. You may place a
rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and
hips should remain squared throughout movement.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
Bodyweight |
| 2 |
15-20 |
Bodyweight |
|
 Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2.
Walk feet forward allowing flexaball to roll underneath body until it
is positioned on lower to mid-back region. Raise hips slightly to
create a "table top" position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position
with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension
or flexion of either may cause injury.
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| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 or more |
Bodyweight |
| 2 |
15-20 or more |
Bodyweight |
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