Total Body Workout #1

Warm Up
Do at least 5-10 min of cardio prior to your weight sessions.
 
 
Cool Down
Cool down after weights and cardio with stretches. Hold each stretch at least 30 sec – 1 min and try and do 2 sets of each stretch.
BRIDGE – FLOOR (1 LEG)
Reps : 15-20  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30 sec 
Preparation :

  • Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
  • Activate core by drawing navel towards the spine and squeezing the glutes.
Movement :

  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.  
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral – asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren’t sure then gently stretch the quads and try the exercise again. 
Progression Considerations :

  • Starting in normal position, upon activating the core lift one leg off the floor.
  • Slowly continue the exercise as previously explained.
  • When exercise is completed slowly lower the elevated leg to the floor. Making certain that the client doesn’t allow the core to shut down until contact with the floor has been made. 

PUSH UP (WITH ROTATION)
Reps : 15-20  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30 sec 
Preparation :

  • In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
  • Come into plank position with elbows extended, make sure the entire body is in a neutral position.
Movement :

  • Flexing at elbows, lower the body, maintaining neutral spine.
  • Push back to starting position.
  • Use desired REP TEMPO.
Progression Considerations :

  • Flexing at elbows, lower the body, maintaining neutral spine.
  • Push back to starting position.
  • Lift one arm rotating to that side.
  • Pause briefly, lower slowly and repeat

QUADRUPED ARM OPPOSITE LEG RAISE
Reps : 15-20  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30 sec 
Preparation :

  • Begin on all fours, in neutral spine, with abdomen drawn in and chin tucked.
Movement :

  • Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).
  • Keep both arm and leg straight while lifting to body height.
  • Hold and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides.

LUNGE – SAGITTAL JACKS
Reps : 15-20  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30 sec 
Preparation :

  • Maintain good posture (ensure that the visual gaze is straight ahead) and good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :

  • This movement involves a jump lunge in the sagittal plane with a jumping jack arm movement
  • Perform a forward jump lunge (for description see ‘jump lunge- sagittal’ in the exercise library)
  • As you alternate the jump lunge, perform frontal plane jumping jack arm motions
  • Perform the desired number of reps but NOTE that this exercise causes a lot of fatigue (you may choose a lower rep range to begin)
  • Pay close attention to the video link to observe the fluidity of this motion

SAGITTAL LUNGE (SI JOINT)
Reps : 10 each side  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30sec 
Preparation :

  • Start with small step and a shallow knee drop
  • Don’t try to control the movement consciously allow the body to react to the ground reaction, gravity & momentum
Movement :

  • Step in a sagittal plane, allowing the body to react to the ground force, gravity and momentum
  • Return to the starting position and alternate
  • As the movement looks more fluent, gradually increase the ROM of the step

REAR DELT – STORK STANCE
Reps : 15-20  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30 sec 
Preparation :

  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate core with proper drawing in and pelvic floor contraction.
  • This exercise integrates upper and lower body and will cause fatigue… technique should be maintained through each repetition.
Movement :

  • Stand on one leg with good alignment, the knee is bent to approx. 20 degrees.
  • SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle) and HOLD THIS POSITION.
  • The body line should be straight and parallel with the floor from the cervical spine right down the extended leg (as shown in the video link).
  • Choose LIGHT weight and PERFECT the technique as this exercise is difficult to perform correctly.
  • Allow the arms to hang straight down to the floor, perpendicular with the body and floor.
  • Perform a rear delt fly, keeping the palms facing the ground, and lower the weight SLOWLY.
  • TRAINERS: watch that you have a chin tuck (for good cervical alignment), ‘neutral’ spine angles, hips that are level and parallel with the floor, and correct ANY pronation in the legs (at knee and subtalar joints). Be very active in your cueing to ensure that proper form is maintained.

DIPS – BENCH
Reps : 15-20  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30 sec 
Preparation :

  • Keep glutes as close to the bench as possible.
  • Feet together and knees slightly bent.
  • Hands close to the sides of the body, arms straight and shoulder blades retracted.
Movement :

  • Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhaling whilst doing this, straightening the arms the body will return to the starting position-exhaling during this phase. 
  • Maintain good form.
  • Keep reps at a controlled speed.
  • Only lower the body to where you feel comfortable.

ISO-ABS – PRONE
Reps : 15-20  Sets : 1-3  Intensity :  
Tempo : 3:1:3  Rest : 30 sec 
Preparation :

  • Assume a prone position with elbows bent and closed fists positioned under your shoulders.
Movement :

  • Draw your lower abdomen inward toward your spine.
  • In optimal postural alignment tighten buttocks and lift body up onto forearms.
  • While maintaining the abdominal draw-in contraction, hold optimal alignment for 15 SECONDS and repeat 10 times.
  • Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
  • Keep chin tucked in.
  • Reduce time if necessary.  Form is more important than how long or how much!