| Image |
Exercise
|
Set |
Reps |
Weight/
Resistance |
 |
Bodyweight
Squats
1. Start by placing feet shoulder width apart and holding your arms out
in front of you.
2.
Proceed to squat down like you are going to sit in a chair. Your upper
body will lean forward slightly and your hips will shift backwards
while going down.
3. Remember to keep your knees from going out in front of your toes
while squatting.
4.
Repeat according to your required repetitions. If you want to make the
exercise more challenging hold your arms at your sides or behind your
head.
|
1
2
|
15-20
15-20
|
Bodyweight
Bodyweight
|
 |
Supine
Bridge and Hold
1. Lie on your back and your knees bent with your feet flat on the
floor.
2. Press your heels into the ground so that your hips come up off the
ground.
3. Hold this position for the suggested number of seconds and then
return to the starting position.
4. Repeat for the required repetitions.
|
1
2
|
15-20
15-20
|
Bodyweight
Bodyweight
|
 |
1
Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for
the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other
leg.
Trainer's comments:
|
1
2
|
15-20
15-20
|
Bodyweight
Bodyweight
|
 |
Ankle
Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms
should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body
up.
3. Remember to extend the ankles to their maximum range on each hop to
ensure proper mechanics (or full plantar flexion).
|
1
2
|
|
Bodyweight
Bodyweight
|
 |
Standard
Pushup
1. Lie face down on the floor with hands palm down, fingers pointing
straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be
at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from
the floor.
5. Return to the start position by extending at the elbows and pushing
the body up.
6.
Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles. Never fully
lock out the elbows at the start position and avoid hyperextension of
the low back.
|
1
2
|
As
many as you can
|
Bodyweight
Bodyweight
|
 |
Diamond
Pushups
1. Lie face down on the floor with hands palm down, fingers pointing
straight ahead, and aligned at the nipple line.
2.
Place hands in the center of your chest and form a diamond shape with
your index fingers and thumbs. Feet should be at hip width with toes on
floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from
the floor.
5. Return to the start position by extending at the elbows and pushing
the body up.
6.
Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles. Never fully
lock out the elbows at the start position and avoid hyperextension of
the low back.
|
1
2
|
As
many as you can
As many as you can
|
Bodyweight
Bodyweight
|
 |
Protraction
1) Lie face down on the floor with hands palm down, fingers pointing
straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be
at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Extend at the elbows and pressing up at the shoulders separating the
shoulder blades and arching the upper back.
5)
Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles. Avoid
hyperextension of the low back.
|
1
2
|
As
many as you can
|
Bodyweight
Bodyweight
|
 |
Double
Crunch
1.
Lie back onto floor or bench with knees bent and hands behind head.
Keep elbows back and out of sight. Head should be in a neutral position
with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3.
Leading with the chin and chest towards the ceiling, contract the
abdominals and raise shoulders off floor or bench. During the crunch,
also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension
or flexion of either may cause injury.
|
1
|
As
many as you can
|
Bodyweight
|
 |
Superman
1)
Start position: Lie face down on floor with hands down at sides. You
may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5)
Do not raise head past 8-12 inches - excessive hyperextension may cause
injury. To vary exercise raise feet while raising trunk.
|
1
|
As
many as you can
|
Bodyweight
|
